Wednesday 150715

Snatch balance 1-1-1-1-1-1-1

Tuesday 150714

Complete as many rounds as possible in 12 minutes of:

75-lb. dumbbell squat snatches, 10 reps

50 double-unders

Monday 150713

5 rounds of:

5 minutes of rowing

5 minutes of rest

Saturday 150711

Front squat 10-5-3-1-1-1-3-5-10 reps

Friday 150710

For time:

21 one-legged squats with a 65-lb. dumbbell

185-lb. clean and jerks, 15 reps

9 muscle-ups

Rest 15 minutes

Then, for time:

21 parallette handstand push-ups

165-lb. snatches, 15 reps

9 muscle-ups

Thursday 150709

5 rounds for time of:

Run 800 meters

30 GHD sit-ups

30 hip extensions

Tuesday 150707

Push jerk 3-3-3-3-3 reps

Monday 150706

42-30-18 reps for time of:

20-lb. wall-ball shots

75-lb. sumo deadlift high pulls

20-inch box jumps

75-lb. push presses

Row (calories)

Marco

Marco

3 rounds for time of:

21 pull-ups

15 handstand push-ups

9 thrusters, 135 lb.

PK

PK

5 rounds for time of:

225-lb. back squats, 10 reps

275-lb. deadlifts, 10 reps

400-meter sprint

Rest 2 minutes