11/07

A. Overhead Squat @ 4211; 4-5 reps; x4, rest 90 sec
B1. Front Squat @ 10×1; 10 fast reps; x3, rest 60 sec
B2. Wide grip Pullup @ 20X1; AMRAP; x3, rest 60 sec
C1. Toes thru rings @ 2121; AMRAP; x3, rest 60
C2. Turkish Getup; 5 reps/arm alternating; x3, rest 60 sec

9/07

A. Clean Pull; 2-3 reps; x4, r 1:30 min
B. Forward Med Ball Throw (8kg/5kg); 4 reps; x4, rest 60 sec
C1. Power Clean; 1 tough rep; x5, rest 2 min (heavy as poss with good form)
C2. Deficit HSPU @ 30×1; 3-4 reps; x5, rest 2 min
D. Airdyne 1 min all out

4/07

A. Squat Clean; 1-2 reps; x5, rest 90 sec (Pause @ Catch)
B1. Back Squat @ 20×1; 5-6 moderate fast reps; x4, rest 60 sec
B2. Weighted CHINup @ 20X1; 4-5 reps; x4, rest 60 sec
C1. Strict Toes To Bar @ 2020; AMRAP; x3, rest 60 sec
C2. Turkish Getup; 5 reps/arm alternating; x3, rest 60 sec

2/07

A. Clean Pull; 1.1.1; x4, r 1:30 min (stretch hips during rest period)
B. Reverse Med Ball Toss (8kg/5kg); 4 reps; x4, rest 90 sec
C1. Power Snatch; 3-3-2-2-1; x5, rest 2 min
C2. Weighted Ring Dip @ 31X1; 3-4 reps; x5, rest 2 min
D. For Time:
15-12-9
KB Swing (Heavy)
Burpee