20151108

row 2k

rest 6 to 8 hrs

Snatch - 70%/3, 75%/2, 80%/1, 85%/1, 80%/1, 75%/1
Jerk - 75%/3x5
Clean & Jerk - 70%/3, 75%/2, 80%/1, 85%/1, 80%/1, 75%/1
Romanian Deadlift - 68%(of clean)/8x5

20151107

AMRAP 25:
Row 15 cal
20 Burpee
25 Box Jump (24")
30 Double Unders

20151106

3-Postion Snatch (floor, knee, mid-thigh) - 70%/2, 75%/3
Snatch Pull - 93%/5x5
Push Press - 75%/5x5
Back Squat - 65%/6, 70%/6, 75%/6, 80%/5x2

20151105

Rest Day

20151104

Run 100m
Row 150m
Swim 25m
Bike 500m

Repeat until pace/form deteriorates

Rest 6 to 8 hours

3-Position Clean (floor, knee, mid-thigh) - 70%/2, 75%/3
Snatch Deadlift - 100%/7x2, 100%/5x3
Front Squat - 65%/6, 70%/5, 75%/5, 80%/3x2
Bench - 80%/3, 85%/3, 90%/3

20151103

Rest Day

20151102

21-18-15-12-9-6-3

Thruster (95#)

Burpee over Bar