20151122

Snatch - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
Jerk - 80%/2x5
Clean & Jerk - 80%/1, 82%/1, 84%/1, 87%/1, 84%/1, 82%/1
RDL - (72% of clean)/6x5

20151121

:90 on, :60 off

until pace/form deteriorates

Run

Row

Bike

Swim

Choose ONE

20151120

Choose one:
:20 on, :10 off, 8 sets
Run
Row
Bike
Swim

Rest 6 to 8 hours
2-Position Snatch (floor, mid-thigh) - 77%/2, 81%/3
Snatch Pull - 98%/3x5
Push Press - 81%/5x5
Back Squat - 80%/5x2, 85%/4x3

20151119

Recovery Day

20151118

2-Position Clean (floor, mid-thigh) - 77%/2x2, 81%/2x3
Snatch Deadlift - 105%/5x5
Front Squat - 80%/4x3, 85%/4x3
Bench - 60%/5, 65%/5, 70%/5

20151117

Rest Day

20151116

AMRAP 20

Run 400m

7 Muscle-Ups