1/11/13 Friday


A1. Deadlift @ 20×1; 6-8 x 3 sets; rest 60sec

A2. Single arm Shoulder Press; 6-8/arm x 3 sets; rest 60sec

A3. Double Under Practice; 60sec; rest 60sec


For time:

1000-Meter Row

50 Thrusters (45/33 lb. barbell)

30 Pull-Ups



Take 10-15 minutes to practice and/or build to a heavy-ish Snatch Balance


Four rounds for time of:

15 Overhead Squat (115/75)

15 Pull-Ups

400m Run

5/11 Saturday

12 minutes to establish a 1rm Snatch Balance. (must catch weight in bottom of squat!)


3 round for time of:

Run 400m
20 Burpees
20 KBS (games standard-bell facing ceiling) 24/16kg