20151129

Snatch - 70%/2, 75%/2, 77%/1x2

Jerk - 73%/3x4

Clean & Jerk - 70%/2, 75%/2, 77%/1x2

RDL - 60% (of clean) x6x5

20151128

AMRAP 15:

10 Toes to Bar

10 Clusters* (95#)

10 Burpee Over Bar

*A cluster is a clean and thruster combination. Each repetition begins on the ground and ends in the overhead position. 

20151127

Choose one:
Run
Row
Bike
Swim

:30 on, rest 2:00
Repeat until pace/form deteriorates

Rest 6 to 8 Hours

2-Position Snatch (floor, mid-thigh) - 70%/2x5
Snatch Pull - 86%/3x5
Push Press - 71%/5x5
Back Squat - 75%/3x3, 75%/2x2

20151126

Recovery Day

20151125

5 rounds:

30 sec max power snatch (115#)

30 sec max burpees

Rest 1 minute

Rest 6 to 8 hours

2 Position Clean - 70%/2x5

Snatch Deadlift - 95%/3x4

Front Squat - 70%/3x3, 75%/3x2

Bench - 75%/5, 80%/5, 85%/5

20151124

Recovery Day

20151123

21-15-9

Chest to Bar Pull Up

Wall Ball (20#, 10')

Toes to Bar

Ring Dip

16 minute time cap