7.13.15

 

1 snatch (135/95)

1 round of Cindy (5 pull-ups, 10 pushups, 15 squats)

2 snatches

1 round of cindy

continue to add 1 snatch until 10 snatches

20 min cap

 

rest 5 min

then 7  100 m sprints

rest 20 seconds between each sprint
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7.11.15

The Seven

7 HSPU

7 thrusters(135/95)

7 knees to elbow

7 deadlifts (245/165)

7 burpees

7 swings (70/50)

7 pull-ups

 

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7.10.15

DUMBBELL BENCH PRESS
Bench Press (Max reps Dumbbell Bench Press 55/35 or 75/55 rx+)
Follow each set with 10 push ups and 10 ring rows

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Then

Elizabeth (Time)

21-15-9
Clean, 135# / 95#
Ring Dips

 

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