Wed, 011514

am:
A. 800m Row x 6; rest 2 min between; Building on prior weeks pace. 
B. 3 rds @80
5 Thrusters 75/55
5 Strict Pullups
C. TGU WORK - 10 MIN ascending

pm:
A. Set clock to count up to 12…
0-4 - amrap of
15 Thrusters (100/63)
15 C2B Pullups

4-8 - amrap of
10 Wall Balls (20/14 to 10')
10 kb Swings (53/35)

8-12 - amrap of 
15 Thrusters (same weight as above)
15 Pullups (NOT C2B here)

B. 3 x 20 GHD Situps
C. 3x15 Glute Ham Raises

Wed, 04242013

Session 1
A. Snatch Grip PP 4x2
B. 1 Max Set of Pull-ups , rest 1 min. Do that same set for time following.
C. Clean Pulls 4x2 @110-115%

Session 2
A. "Jackie"
Rest 10 min
B. EMOM x 16-20 (depending movements)
Odd: Weakness 1. Even: Weakness 2
C. GHD Back Ext 3x20 , rest accordingly in between

***Weightlifting Wed. If you can attend; SINGLES ONLY. Work technique as worst case. If something is not recovery, leave it alone.