8/20/12

last thursday

hang power clean 4x1@225
15 minute amrap
10' handstand walk
10 situps
10 shoulder taps freestanding
10 situps

7 or 8 rounds

friday

bench to 255x3

5 minute amrap
max shoulder press 30lb dbs
10 pushups
22,7,6,3 presses+7 pushups at the end

30 minute run

later at FB friday:
 hang power snatch up to 165x3

7minute ladder
burpee deadlift with 2 70# kb
kb swings

Saturday:
5 minutes 30on 30 off
burpees
pushups
squats
situps
lunges
flutterkicks
burpees