07-17-2012

Level I Push Press  4  4  4  4 – Run 400 m BW Squat 20 reps AMRAP 20 Level II Power Clean (92-97%) 5 x 1 – Row 500 m Push up 25 reps 3...

06-08-2012

Level I Strict Press (90%)  5 x 1 – Row 500 m @ 80% W Rest 2 minutes 3 rounds compare to 05-28-2012 and 02-10-2012 Level II Power Snatch  3  2  1  1  1 Snatch Pull (100%) 3 x 3 OHS  3 x 3 compare to 04-26-2012, 05-28-2012, and 05-11-2012...

06-04-2012

Level I Front Squat (90%) 5 x 1 – Handstand skills and such… compare to 05-24-2012 and 04-27-2012 Level II Power Clean (80%) 7 x 3 – Row 500 m (85% W) Rest 3 minutes 4 Rounds compare to 05-17-2012 and 05-07-2012...

05-11-2012

Level I Row: 200 m warm up 1000 m (Max Effort) 5oo m @ pace compare to 01-30-2012 Level II Drop Snatch  1  1  1  1  1  1  1 OHS  3  3  3  3  3 compare to 11-14-2011 and 04-30-2012...

04-24-2012

Level I Row 500m Push Press (135/95) 15 reps AMRAP 30 Level II Push Press  3  2  1  1  1 – “Fran” Thruster (95/65) Pull up 21, 15, and 9 reps for time compare to 3-20-2012...