04.02.12

6 sets @ full effort

10 squat cleans @ 115/75

20 jump squats

rest 2 minutes

02.29.12

5 sets

run 100 meters @ 90%

10 thrusters @ 105/75

walk 100 meters slowly for recovery

+

~10 minutes pistol practice

02.22.12

5 sets @ 100%

20 second airdyne sprint

10 power snatches @ 95/65

rest 3-4 minutes