6-15-12

Strength Squat Clean, 2 @ 70%, 2 @ 80%, 2 @ 90% 10 min AMRAP 3 HSPU 6 Hang Power Snatch (95/65) 9 Swing (53/35) Increase rounds by 3 each round

6-12-12

Strength - Back Squat 4*2 @ 90-95% 8 min AMRAP 10 front squat (115/75) 20 hand release push ups 30 double unders

6-11-12

Strength - 12 min to find a max 2 hang snatch high pull + 1 hang squat snatch 5 min AMRAP 3 clean pulls (max clean) 6 burpees 2 min rest 5 min Max Strict Toes 2 Bar (NO kipping or swinging of any kind)

6-6-12

Strength - Press Cluster, 5*1 Deadlift 3*5 @ 70% 3 rounds ME L sit 30 sec rest ME Plank hold 30 sec rest

6-5-12

Strength - Back squat 4*3 @ 80-85% 3 rounds 5 hang squat cleans (155/100) 8 burpees 1 lap 2 min rest

6-5-12

12 min max Squat snatch 3 rounds 5 squat snatch (135/95) 10 toes 2 bar 30 double unders

5-21-12

Max Effort Monday 12 min to Find a max 1 halting snatch deadlift + 1 squat snatch 7 min AMRAP 1 deadlift, 2 DL, 3 DL..... 10 bar jumps, 20 bar jumps, 30.... Build up the latter as high as possible Deadlift weight is 315/205 or 80% of max

5-18-12

Strength - Back squat 4*5 @ 60% 5-4-3-2-1 Power clean (75-85%) 15-12-9-6-3 Dips Right after 100 double unders, or 3 min AMRAP of double unders After party: Happy birthday Debbie!!! 52 sec handstand hold