Wednesday, July 11, 2012
Strength
Front squat
Ring dip
Conditioning
3 Rounds for time of:
Run 200m
9 Hang squat cleans (155#/105)
6 Push jerk (155#/105#)
Rest 2 minutes in between rounds
Sunday, July 8, 2012
Skill
Rope climb
Conditioning
6 Rounds for time of:
10 Hand release push ups
200m Run
10 Hand release push ups
Rest 1 minute in between rounds
Saturday, July 7, 2012
AMRAP in 20 minutes of:
30 Front squats (115#/80#)
15 Toes to bar
15 Lateral box jump overs (20″/16″)
Thursday, July 5, 2012
Strength
Weighted ring dip
Conditioning
3 Rounds for total reps of:
90 seconds – Power clean (135#/95#)
90 seconds – Rest
90 seconds – Burpee
90 seconds – Rest
