3-27-13

20 minutes to work on skill . This could be dubs, the jerk, the clean, thrusters, pull ups, box jumps, hand stand walks. Etc. ask your coach for assistance and pointers to help make you a better athlete! Then 20 minute Amrap 20 burpee buy in 5 pull ups 10 push ups 15...

3-21-13

Strength. For 5 min Emom- clean and jerk @75% The. At the five minute mark begin: 4 rounds 20 kb/DB Swing or 10 kb/db snatch(each arm) (20/35/45/53#) 15x Wall ball (20#) @10 ft 20x Push-ups

3-19-13

High Hang clean 1×5 at 80% 2×3 at 85% 3×1 at 90% Wod: :1 minute of Max effort hspu or scaled version of hspu -Then- :3 rounds for time of: 5 Wall Walks 50 Double-Unders 5 Push Jerks 155/105# :1 minute of Max effort hspu or scaled version of...