120628

Snatch Pulls 5 x 2 (heavy) Met Con 30-20-10 400m run Lateral box jumps 20/24 Ball slams Ab mat sit ups

120627

Strength: 5 x 3 hang clean + 1 split jerk MetCon: 10 Power Cleans (155/105) 30 OHwalking lunges(total) 15 wall balls (20/14)

120626

Strength: 4 x 3 1 1/4 Front squat (heavier each rd) MetCon: 21-15-9-3 OHS 115/75, Adv: 135/95 T2B 200m run

120625

Strength: 5 x 3 deadlift, heavy but not maximal MetCon: 5 Rds 7 Deadlifts (@80%) 50 dubs/150 singles 20 KBS (35/55) 50 dubs/150 singles

120621

Seal WOD 1 mile Run 50/100 dead hang pullups 100/200 HR pushups 150/300 Jumping Squats 1 mile run Recruit/Veteran

120620

Strength: 5x3 clean complex (power clean, hang squat clean, front squat) MetCon: 15min amrap 12-deadlifts(135/95) 6-hang cleans(135/95) 3-push jerks(135/95) 1-burpee

120619

Strength: 20 min for 1RM Bench press & front squat MetCon: 5rds for time 400m run 1-rope climb 15-burpees, 1-rope climb

120618

Back squat- 1x8@75%,1x5@80%,1x5@85%, 1x3@90%,1x3@95% of 1RM Met con 12-G2OH(135/75), (185/95) 21-HSPU 9-G2OH 21-HSPU 6-G2OH 21-HSPU Rest 2mins 1 mile run

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