15 mins warm up
12 x 1 min @ 90% , 1 min relax
15 mins cool down

http://www.endomondo.com/workouts/270789072/6919328

Warmup:
30 air squats
20 roll outs
30 oh squats

5 rounds of:
10 push ups
15 sit ups
5 pull ups

Row 4 min
30/30 - 5 times

Warm up
- Run 5 min

4 rounds of:
- .15 s Jumping Jacks
- .15 s Squats
- .15 s mountain climbers
- .15 s Jumping squats

10 minutes of:
6 Bent over barbell rows 40 kg even minutes
3 squat cleans 40 kg odd minutes

Skill dev: Snatch

Cool Down + stretch

Warm up Squats
5x5 - 14 reps at 275, 11 @ 225

5x5 Press @ 135

OHS 45# to SOTS press - tinkered around here

8 sled pushes down and back

2 plate sprints for 5, 4 plate walks for 3

With a 50:00 running clock:

0:00-10:00 Establish a 1RM Snatch. 65
10:00-20:00 Establish a 1RM Clean & Jerk. 90
20:00-30:00 Establish a 3RM Front Squat. 135
30:00-35:00 Cleanup.
35:00-50:00 15:00 “Cindy” (AMRAP of: 5 Pull-ups, 10 HR Push-ups, 15 Air Squats)
(8+5)=245
Score is total of weight for Snatch, Clean & Jerk, and 3RM Front Squat, plus total reps for 15:00 Cindy.
Elite male: 1400+
Elite female: 1000+

Conditioning: “Annie” 50-40-30-20-10 reps for time of

Situps
Double Unders

Did 20 DU for the 50, did all 40 DU, SU after that

Progressive

185, 205, 225 and tried 245 for the heck of it and missed

5 RFT

10 wall walks
10 T2B
20 Box Jumps

"Jeremy"

21-15-9

Van:

Overhead squats (30kg)
Burpees

3 RFT
15 FS 95LBS
20 BOX Jumps 20 inches
30 Sit ups