20150908: Week 7, Day 4

Choose one of the following:
:30 on, 2:00 off
Run
Row
Bike
Swim
until pace/form deteriorates

Rest 6 to 8 hours
Snatch - max for day; 85%/1x7
Clean & Jerk - max for day; 85%/1x6
Back Squat - 85%/1x4

Bench - 85%/1x4

Push Up - 25-29-25-25-36

20150907: Week 7, Day 3

5 Rounds of:
in 3 Minutes:
20 Chest to bar pull up
50 Double Under
Burpee AMREP
Rest 2:00

20150906: Week 7, Day 2

Snatch - max for the day; 90%/1x6
Clean & Jerk - max for the day; 90%/1x4
Front Squat - max for the day
Bench - max for the day

20150905: Week 7, Day 1

AMRAP 15

Choose one of the following:

Run

Row

Bike

Swim

20150903: Week 6, Day 6

AMRAP 18

20 Wall Ball (20#, 10' target)
15 Kettlebell Swing (2 pood)
10 Toes to Bar

20150904: Week 6, Day 7

AMRAP 6:
10 Muscle Up
20 Burpee lateral over box (20")
30 Dumbbell Push Press (45#)

Rest 6 to 8 hours
Power Snatch - 70% of this week's snatch, 1x5
Power Clean & Jerk - 70% of this week's C&J, 1x5
Weighted Pull Ups - 6 sets

20150902: Week 6, Day 5

Rest Day