20160216

Recovery Day

20160215

30-20-10
Overhead Squat (115#, ~50%)
Shoulder to Overhead (115#, ~50%)
Burpee
*15 minute time cap

Rest 6 to 8 Hours

Power Snatch - 80%/1x7
Clean & Jerk - 80%/1x5

20160214

Snatch - 80% of last week's best/1x4
Clean & Jerk - 80% of last week's best/1x4
Back Squat - 80%/1x2

20160213

:15 on, 1:00 off

Choose ONE of the following:

Run

Row

Bike

Swim

*Repeat untill pace/form deteriorates

Rest 6 to 8 Hours

14.3

AMRAP 8

10 Deadlifts (135#)

15 Box Jumps (24")

15 Deadlifts (185#)

15 Box Jumps

20 Deadlifts (225#)

15 Box Jumps

25 Deadlifts (275#)

15 Box Jumps

30 Deadlifts (315#)

15 Box Jumps

35 Deadlifts (365#)

15 Box Jumps

20160212

14 Minute TT
Choose ONE:
Run
Row
Bike
Swim

Rest 6 to 8 Hours

Grace
30 Clean & Jerk (135# or ~50%)

20160211

21-15-9

Handstand Pushup

Dumbbell Hang Squat Clean (35#)

Toes to Bar

*12 minute time cap

Rest 6 to 8 Hours

Snatch - 80% of last week's best/1x4
Clean & Jerk - 80% of last week's best/1x4
Front Squat - 80%/1x2

20160210

Recovery Day