POWER SNATCH + OHS + WOD

Power Snatch With Killer
145# x 1 x 10

OHS 
190# x 3
210# x 3
221# x 3

OTM 8 Mins
3 MU
3 Front Squat 195#

Score = DNF 11 Reps

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk With Killer + DarkKnight

225# x 1

245# x 1

225# x 1

Back Squat 

280# x 1

320# x 1

320# x 1

Alt Tabata

Burpee

DU

Score = 257

RED ARMY BARBELL 1

Snatch 

1st Pull
2nd Pull 
High Pull

Calf Raise 200
Squat Jump 200
1st Pull
2nd Pull
High Pull

SNATCH + HANG SNATCH + PUSH PRESS + WOD

1 Snatch + 1 Hang Snatch With Viper, Tyhoon + SpitFire
145# x 1 x 8

Push Press
190# x 1
210# x 1
230# F

12mins Cut
5, 4, 3, 2, 1 MU 
AES 
15 Wallball + 150m

Score = DNF 4 Rds + 11 Wallball

TEAM WOD

Partnered With LandLord + Striker

Teams Of 3
180 Push Up
180 KB Squat 1.5 Pood x 2
180 Burpee

Time : 25:32

Day 24 Back Squat
Day 23 MU

SNATCH + BACK SQUAT + VOLUME + LADDER

Snatch With Viper, Striker + LandLord
175# x 1
185# x 1
175# x 1

Back Squat 
295# x 1
335# x 1
295# x 1

10Mins Ladder
2 WallBall 10Kg
2 Burpee

Score = 7 Rds + 4 Wallball

Day 22 Back Squat

3 Rds (V)
7 Burpee
150m

Time : 4:10

TEAM WOD

Teams Of 2 With Ming
2 x 300
120 KBS 1.5 Pood
120 Burpee
2 x 300

Time : 23:04

SNATCH + HANG SNATCH + SNATCH BALANCE

1 Snatch + 1 Hang Snatch With SpitFire, Viper + Typhoon
135# x 1 x 8

Snatch Balance
185# x 1
225# x 1
249.4# x 1 PR

8Mins
Odd Min Thruster 140#
Even Min DU

Score = 26 + 185 = 211

CLEAN + HANG CLEAN + JERK

1 Clean + 1 Hang Clean 
135# + Red Bands
x 1 x 10

Jerk
185# x 1 x 3

Dimmel DeadLifts x 20 x 2

Abs

POWER SNATCH + FRONT SQUAT + WOD

Power Snatch With Ninja + Striker
145# x 1 x 10

Front Squat 
275# x 1 x 3

OTM 10 Mins (G)
2 MU
10 WL

Day 16 back Squat 210#

CLEAN & JERK + BACK SQUAT + WOD

Clean & Jerk With SpitFire + LandLord
225# x 1
245# x 1
225# x 1

Back Squat 
315# x 1 x 3

10Mins Ladder
2 WallBall
2 KBS 2 Pood

Score = 7 Rds + 1 WallBall

Day 15 MU 

SEA TRAINERS SUMMIT - BRUNEI

SEA Trainers Summit - Brunei 

12-13 April 2013

SNATCH + HANG SNATCH + SNATCH PULL

1 Snatch + 1 Hang Snatch With Viper, Spitfire + Typhoon
155# x 1 x 8

Snatch Pull
225# x 2
247# x 2 x 2

GHR 14, 12

Abs

Day 10 Back Squat + MU

SNATCH + BACK SQUAT + WOD

Snatch 
165# x 1
185# x 1
165# x 1

Back Squat 
280# x 1
300# x 1
320# x 1

Then

5, 4, 3, 2, 1 Thruster 190#
2, 4, 6, 8, 10 Burpee

Time : 7:18

TEAM WOD

Team WOD with Cyborg + Kylie + Phoenix

Squat Hold (V)
250 KBS 1.5 Pood
250 Burpee

Time : 35:10

Day 6 Back Squat 225#

SNATCH & HANG SNATCH + BACK SQUAT + WOD

1 Snatch + 1 Hang Snatch 

155# x 1 x 6

165# x 1 x 2

Back Squat 

295# x 1

315# x 1

335# x 1

4 Rds

2 mins

150m + AMRAP Cindy

Rest 

30 Sec

Score = 193

Day 5 MU

CLEAN + SNATCH PUSH PRESS + SQUAT

Clean 
177# x 1 x 10

Snatch Push Press
185# x 1
205# x 1
211# x 1

1 & 1/4 Squat 
230# x 1 x 5

Abs

POWER SNATCH + FRONT SQUAT

Power Snatch
155# x 1 x 10

Front Squat 
280# x 1 x 3