9/11/15
Back Squat 3 rep mx EMOM 8 mins odd: 5 bk sqts even: 8 ch to bar
9/10/15
5 rounds 400 m run 25 sit ups
11/9/15
Hang cln and Jerk: one rep mx 9-2-9 Hang clean and jerks (12 weighted lunges in between)
11/6/15
10-1 Curls Dead lift (225/155) 100m run
11/5/15
Hang power Cleans 2 rep mx EMOM 7 mins 2 hang cleans 20 bar jump overs v-up till :50
11/4/15
12 min amrap 2 burpees 4 pull ups 6 med. ball cleans 8 kb swings
11/3/15
squat Clean 3 -3-3-3 (75% of one rep) 6 rounds 3 sqt cleans 30 double unders
11/2/15
800m run 50 box jumps 400m run
10/31/15
Burpee-A-Thon
10/30/15
1 mile run