05 April 2010
Monday
Strength Work
Power Clean and Back Squat
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

WOD
21, 15, 9
Row Calories
Snatch 95lbs men/75lbs women
Ring Dips

KKT
Warmup
2x
Row 500 meters
Dot Drill 2 iterations per pattern
KB swings x 15

KKT WOD
5 ring pullups
10 pushups
15 air squats
Complete as many rounds as possible in 20 minutes.