Week #2...

Warm-Up
3 Rnds (nose breathe only) ~
2 Laps (250-300m)
10 Air Squats
10 HR Push Ups
20 Lungesteps (Rt = 1, Lft = 2, Rt = 3, etc)
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BB Warm-Up
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C & J warm up w/ bar and light Wt.
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CLEAN & JERK
Every 90s for 12 min (8 Rnds):
1 Clean & Jerk (work to heavy for the day)
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50 Caliber
For Time (10m Cap):
50/40 Cal Row
40 TTB
30 Ground to Overhead (135#/95#*)
*modify weight as needed...
should be able to string some together ~ not just singles...
think 55-65% of max for the day

STAN ~ XX / 9:59 (2:08 Row / 95#)
Johns ~ 75-85-95-95-105-105-115-115(?) / 24 (?) (3m Row / Hanging Knee lifts / 75#)
Ladick ~ 95-105-115-135-135-145-145-155(?) / 24(?) (2:15 Row / 95#)
Daliege ~ 115-125-145-155-165-175-185-195 / 26 Reps (2:50 Row / All singles @ 115#)
tb ~ 115-145-155-165-175-185-195-205 / 9:42
(2:22 Row / started TTB @ 3m mark-15-15-10 / started G2O @ 5m mark ~ 10 x 3's @ 115#)

Snow day tomorrow... I'll be in at 6am either way!!!