Feb 10, 2013

Warmup
Kb swings
20@36, 20@42, 20@53, 20@62, 4x10@70, 20@62, 20@53, 20@42, 20@36
Rest periods as needed

Kb snatches
5/5@42, 5/5@53, 2x3/3@62, 3x1/1@70, 3/3@62, 5/5@53, 5/5@42

Feb 7, 2013

Warmup
CNS activation: dbl kb swings, box jumps, muscle up

1. Deadlifts
5@155,3@205, 3x5@245

2a. Kb snatches 3x8@40
2b. Weighted pullups 3x3@25
2c. Dbl kb press 3x6@40

3a. Dragon flags 2x3
3b. Dbl Kb snatches 3x1@50