Thursday 7/4/13

Snatch: 1/1/1/1/1/1/1

then

Use snatch Max as OHS weight.
8x3

The first OHS must begin with a snatch balance.

Wednesday 7/3/13

"Annie" w/ a twist
50-40-30-20-10
Double unders and ABMAT SU
with 10 slam balls after each set of DU. (50#)
5 burpees every time you break DU.
Then
100  back extensions
50 ring dips
Break up sets as needed.

Tuesday 7/2/13

Cleans:
DL 3x3@80% of clean max
Clean shrug 3x3@80%
Clean pull 3x3@80%

Then

Clean+FS+ Jerk 4x1@80%

Monday 7/1/13

BS 3x20@60% (3min rest between sets)
PP 10x3@70% (1:30 between sets)
50x chin-ups( no less than 10 per set)
100 ABMAT SU

6/21/13

OHS 10x4@80%

6/20/13

Rest

6/19/13

Clean 3x3@80%, 3x2@85%, 3x1@90%

Dips and pullups 4x10