5.30.13.

mobility: warm-up: 3x barbell complex 4/8 ring dips strength: Power Clean 5×1 wod: amrap 7mins 6 power cleans 12 burpee bar hops

4.24.13.

mobility: warm-up: A. tabata: rope turns B. 2x 5 power cleans 5 pushpress 3 squat cleans 3 push jerks build up bar to working weight wod 1: buy in: 1000m row then 12.9.6.3. power clean + pushpress double unders x3 (36.27.18.9.)

4.19.13.

mobility: warm-up: A.3x 100m run 30sec Handstnd Hold B. 3×3 power clean Hang squat clean WOD: 400m run 12 power cleans 8 hspu 300m run 10 power cleans 6 hspu 200m run 8 power cleans

10-1-12

mobility: warm-up: 3x 10 Turkish Get-ups 10 Sandbag Shouldering 10 Sandbag squats Strength: 15 mins to find Heavy 1 rep Power Clean + Pushpress WOD: 21-15-9 Power Cleans Burpee

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