February 24- March 1/2014

Monday
Strength: 
Press 5×5 KB strict press each hand- 2 pood
Snatch 2-2-2-2-2-2 
135-135-155-155-185×1-155

Warmup: 1 minute jump rope
Review Turkish get ups 
30 jumping jacks
20 jumping squats
PVC pass thrus

WOD:
AMRAP 10 minutes with 1 bar at 155:
12 deadlift
9 hang power cleans
6 front squats
3 shoulder to overhead
4+4

Tuesday
Warmup: squat therapy
10 squats 
10 sit ups 
10 lunges
X3

WOD- 
EMOM 20 min
Even: 5 KB snatch L, 5R (2pood)
Odd: 5 ring dips, 5 pull-ups 
Rest, then
50 toes to bar for time
3:49

Wednesday 
Rest

Thursday

Strength: clean and jerk 5×5
155-185-185-185-205×4 C/3 J

Warmup: swings
Jumping jacks 
Push-ups

WOD
GTG swings 2 pood
Sets of 20 (10L, 10R) x 10 every hour on the hour

Friday

Strength: 
Press 5×5
135-145-145-145-145
OHS 5×5
135-145-155-155-165

Warmup
Naked TGUs
Pull-ups
Lunges
Sit-ups 

WOD:
5 rounds of
5 power snatch (135)
10 pull-ups
30 double unders
7:59 rx

Saturday

With 60# DBs
10-9-8-7-6-5-4-3-2–1
1-2-3-4-5-6-7-8-9-10
DB bent over row
DB bench press
After every set farmer carry 50 ft
11:15 rx
50 incline leg raises
20 minutes jogging with 30 second sprint every 2 minutes

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