Catch up: first week March.

3-1-2012.
10m z1 row
HS walk x 10 min
6 min amrap 30du ub: 10 sets
30 min mob.

3-2-2012 off

3-3-2012
am: snatch tester - 10 min: 30 snatch 45#, 30 snatch 75#, 30 snatch 100#, 5 snatch 120#
pm: 15-12-9-6-3 hang squat clean thruster (30# db/hand) alt. with 10 L-pull-ups, TIME: 9:54

3-4-2012 recovery/MAP
10 min row 90%: 2524m
rest 2m
10 min amrap 90%:
10 ghd - 10 wb - 30 du - 10 be
4 rds + 58 reps
rest 2m
10 min jog
20 min mobility

3-5-2012 off

3-6-2011
a. FS 10 min to heavy single, hit 205 missed 215
b. 5 sets, increase weight and rest each time:
5 clean and jerk - 10 CTB - 10 burpees - 30 du
1. 115# - 1:32 (rest 3m)
2. 125 - 1:32 (rest 3:30)
3. 130 - 1:37 (rest 6m)
4. 135 - 1:57 (rest 8m)
5. 137 - 1:46