3.6.13

mobility: warm-up: A. 1/2 Tabata wallball shots jump rope B. front squats 8.5.2. strength: Front Squat 5×1 30:30:30 Plank Complex wod: 25.20.15.10.5. goblet squats over & Back Hops 12.10.8.6.4. Pull-ups

1.11.13

mobility: warm-up: 3x 30+sec handstand hold 3 power clean 3 front squat 3 jerk strength: “squat” clean + jerk 5×3 (85%) wod: 20.15.10.5. goblet squats hspu

5-17-12

Warm-up: mini cindy 10 mins 5 pull-up 10 push-ups 15 squats Part 1: 3x 3 Hang Squat Clean shoulder mobility Part 2: 3×5 Power Clean + Pushpress Part 3: 10.9.8.7.6.5.4.3.2.1. KB Swings Goblet Squat 100m sandbag run