27 NOV 2012

45/15 Work/Rest x 5 Rounds

Snatches Left
Snatches Right
Squat Thrust to Clean
Renegade Rows
Ball Slams

13 NOV 2012

Work 2:30, Rest 1:00 x 2
AMRAP in 2:30 each couplet, rest
for 1:00 minute between couplets, rest
for 2:00 minutes between rounds

Swings x 5
Goblet Squats x 5

Get Up Sit Ups x 5 (es)
Russian Twists x 10

Press x 5 (es)
Racked Lunges x 5 (es)

Dead Cleans x 5 (es)
Rows x 5 (es)

6 NOV 2012

45/15 x 3 x 2
Work 45 seconds, rest & rotate in 15
Perform each triplet 3 times.

Hand to Hand Swings
Lateral Leaps
Superplank to Push Up

Med Ball Cleans
Suitcase Deadlifts
Floor Press