NOVEMBER 8, 2012

3 postion power snatch

5x1 @65% 

mid thigh/knee/floor

snatch grip deadlifts

3x5 

(pause above knee)

@105-110% of 1RM snatch

1min rest between sets

NOVEMBER 7, 2012

amrap in 15mins:

135/95 thruster x 3

30/24 box jump x 6

ctb pull-ups x 9

NOVEMBER 6, 2012

5x1

85 - 90%

ring dips

3x20 

1min rest between sets

NOVEMBER 5, 2012

tabata: 10m shuttle runs 

1 minute rest

tabata: lateral burpees over plates 

1 minute rest

tabata: wall balls

1 minute rest

tabata: med ball sit-ups 

NOVEMBER 2, 2012

clean

1-1-1

*rest 2mins between sets

for time:

135/95# hang power cleans x 30

burpees x 30

NOVEMBER 1, 2012

2-2-2-2-2

*rest 2mins between sets

snatch balance

3x5

OCTOBER 31, 2012

3rft:

225/185 deadlifts 10

500m row