20160418

5 Rounds

21 Kettlebell Swing (53#)

12 Chest to Bar Pull Ups

10 Toes to Bar

*18 minute time cap

Rest 6 to 8 Hours

Clean & Jerk - 80%/1x8

Front Squat - 80%/2x5

Bench Press - 75%/5x5

20160417

Run 800m, Rest 2:00

*repeat untill pace/form deteriorates (aim for 3-6)

20160416

AMRAP 10:

10 Dumbbell Thruster (45#)

20 Burpees

Rest 6 to 8 Hours

Snatch - 80%/1x6

Push Press - 78%/5x5

Back Squat - 60%/5, 75%/3, 85%/2, 90%/1x2

20160415

Run 4 miles

20160414

Recovery Day

20160413

Recovery Day

20160412

Run 400m, Rest 1:00

*Repeat until pace/form deteriorates

Rest 6 to 8 Hours

Clean & Jerk - 80%1x8

Front Squat - 85%/2x4

Bench Press - 75%/4x6