8/11/14-8/16/14

warm up in a rotation as follows, 500m Row, Junkyard Warmup with 3 Jog to sprints, Jump Rope 1:00 on :30 Off

10 Inchworms
10 Spiderman walks
10 Reverse Hypers

Day 1

Snatch Technique 5x each
   -Snatch Pull to Straight Leg
   -Snatch Pull
   -Power Snatch
   -Power Snatch + Snatch Balance
   -Snatch + OHS

A. Power Snatch Above Knee 70(3x2)  80x3 

B. Snatch Balance      70(3x2)  75x3   80(2x1)

C. Snatch Pulls  95(2x3)  105(2x3)

D. Front Squat 60x5 70x5 80x5 90x5 110x5
  180 x 5 new 5 rep max
E. Weighted Pull Ups  3x5 +2.5-5lb over last week

35 lb plate

F."The Crying Game"

    Climbing Ladder with a 12 Min Cap

    1 Pull Up / Ring Row 

    2 Burpees

    3 Air Squats

    

    2 Pull Ups / Ring Rows

    4 Burpees

    6 Air Squats

 

    3 Pull Ups / Ring Rows

    6 Burpees

    9 Air Squats

   

    4 Pull Ups / Ring Rows

    8 Burpees

    12 Air Squats

completed 10 rounds. 7 pull ups into 11th round