25 FEB 2014

30/30/20 x 5
Work 30 seconds each exercise, switch side
or exercises and work another 30, rest and
rotate in 20 seconds. 5 Rounds

Pistols L/R
Half Snatch L/R
Weighted Step Ups L/R
3 Point Push Up / Sit Ups
Windmills  L/R

11 FEB 2014

AMRAP in 5:00 Each Couplet

1) Swings x 20 / Hand to Hand Sumo Deadlift x 20

2) Cleans x 8L/8R / Push Ups x 8

3) Back Extensions x 15 / GHD Sit Ups x 15

4)  Rows x 7/7 / Floor Press x 7

5) Snatch Left x 6 / Snatch Right x 6

4 FEB 2014

20/20/20 Work/Work/Rest x 6 Rounds

Bottoms Up Cleans
Push Press
Racked Lunge
Weighted Side Planks