20151115

Snatch - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1
Jerk - 78%/3x5
Clean & Jerk - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1
Romanian Deadlift - 70%(of clean)/7x5

20151114

Run, Row, Bike, or Swim;

4:00 on, 2:30 off; 2:00 on, 1:30 off

*Complete 4:00 repeats before starting 2:00 repeats

*Recommended 2-5 intervals for each duration

20151113

50 Hand Stand Push Ups
*At the beginning of each minute perform 20 double unders

Rest 6 to 8 hours

2-Position Snatch (floor, mid-thigh) - 75%/2, 80%/3
Snatch Pull - 96%/5x5
Push Press - 78%/5x5
Back Squat - 75%/5x2, 80%/5x3

20151112

Rest Day

20151111

Rest Day

20151110

2-Position Clean (floor, mid-thigh) - 75%/2, 80%/3
Clean Deadlift - 105%/5x5
Front Squat - 75%/5, 80%/4x2, 85%/3x2
Bench - 75%/5, 85%/3, 95%/1

20151109

AMRAP 12:

30 Wall Ball (20#, 10')

15 Chest to Bar Pull Up