20160209

Recovery Day

20160208

AMRAP 12:

30 Wall Ball (20#, 10')

50 Double Under

20 Chest to Bar Pull Ups

Rest 6 to 8 Hours

8:00 Time Trial

Choose ONE:

Run

Row

Bike

Swim

20160207

Snatch - max for the day; 85%/1x7
Clean & Jerk - max for the day; 85%/1x6
Back Squat - 85%/2x3

20160206

Row 500m

4 rounds of:

10 Hang Power Clean (135#, ~50%)

10 Box Jump Overs (24")

10 Burpee

Row 500m

Rest 6 to 8 Hours

Choose ONE:

Run 1200m, rest 3:00

Row 1200m, rest 3:00

Bike 1.5 mile, rest 3:00

Swim 250m, rest 3:00

*repeat until pace/form deteriorates

20160204

SIT
:15 on, :45 off
Run
Row
Bike
Swim
*Repeat until pace/form deteriorates



Rest 6 to 8 Hours

Power Snatch - 75% of Tuesday's Snatch/1x8
Power Clean & Jerk - 75% of Tuesday's C & J/1x6

20160203

Recovery Day

20160202

AMRAP 7:
50-30-10
Double Under
Box Jump (24")
Burpee

Rest 6 to 8 Hours

Snatch - max for the day; 85%/1x6
Clean & Jerk - max for the day; 85%/1x4
Front Squat - 85%/3x3