Week 2 of 9

2/18/13 Monday –

Snatch: 60%x2, 70%x2, 80%x2x4 EMOM
Jerk: 60%x2, 70%x2, 80%x2x2
Clean deadlift: 85%x3x2
Squat: 60%x4, 70%x3x2, 80%x3x2
LADIES ONLY – Press: heavyx4x4
Conditioning: 10! Power cleans (135/95lbs), GHD sit-ups, GHD back ext

Tuesday 2/19/13 –

Power snatch: 60%x2, 65%x2, 70%x2x3
Clean: 60%x3, 70%x3x2, 80%x3x2
Snatch high pull: 80%x4x4
Conditioning: 3RNFT – 5 DB push press each arm as heavy as possible, 10 strict parallette HSPU (set deficit with abmats to something manageable, 10 total lunges with 2 KB in front rack position (50/35lbs)

Wednesday 2/20/13 –

Front squat: 60%x4, 70%x3x2, 80%x3x2
Conditioning: 5 rounds – 3 min AMRAP 3 squat clean thrusters (135/95lbs), 6 burpees, 9 sit-ups, rest 1 min - score is rounds and reps completed

Friday 2/22/13 –

Snatch: 60%x3, 70%x3x2, 80%x3x2
Hang power clean: 60%x4, 65%x3x2, 70%x3x2
Jerk: 60%x3, 70%x3x2, 80%x3x2
Clean pulls: 80%x4x4
Bench press: heavyx5x3
Conditioning: 4 min AMRAP – double unders – sets of 20 only (must break at 20) – get someone to count for you/witness because first place in this workout gets a cash prize of $20

Saturday 2/23/13 –

 Squat: 60%x4, 70%x4x2, 80%x4x3
Conditioning: teams of 2 male and female – 100 pull-ups (chest-2-bar for men, regular for women), 80 ring dips, 60 burpees, 400m partner carry any combination switch as needed, 20 deadlifts (315/225lbs) - break up as needed except for deadlift which must be alternating reps
Rest exactly 5 minutes
Same teams AMRAP 4 min – Row – must switch every 200m