Friday, 050914

A. Clean from hip - 5RM for the day + 90% for 1x5
B. Deadlift - CG Deadlift - 10RM 
C. 2 rds @80%
20 cal AB
30 KB Swings (70/53)
40 burpees
50 double unders 
D. DB SA Row 8 reps per side x 5 sets each side. heavy; ascending if need be 
E. Reverse Hyper Work 

Thursday, 091913

Have you registered a Team yet?

A. Power Clean - TnG Cluster   2.2.2 x 4; rest :20, rest 3 min

B. OHS 3-4 reps x 3-4 sets  with 2 sec pause in hole

C. MAP @80-85%
AMRAP 8
Row 250m
5 Burpees AFAP
10 Pistols (5 each leg)

rest 4 min

AMRAP 8
8 Hang Power Cleans (115/83)
16 GHD Situps
32 Double Unders

rest 4

AMRAP 4
Wall Balls (30/20) to target

D. DB SA Row 4 x 6 reps each arm ; rest :45 between arms