20160907

Strict Handstand Push Up - 7 sets

Strict Chest to Bar Pull Up - 5 sets

Push Up - 5 sets

20160906

Recovery Day

20160905

3-Position Clean + Jerk - 70%/2, 75%/3

Back Squat - 70%/6x8

Rest 6 to 8 Hours

21-15-9

Kettlebell Swing (2pd)

Shoulder to Overhead (115# or ~40%)

Burpee

20160904

AMRAP 20:

10 Power Snatch (95 or ~40%)

20 Burpee

500m Row

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Bench - 10x5

Shoulder Press - 5x10

Strict Chest to Bar Pull Up - 5x10

Push Ups - 5 sets

20160903

3-Position Snatch - 65%/2, 70%/3

Snatch Pull - 90%/7x2, 90%/5x3

Back Squat - 70%/2x3

Rest 6 to 8 Hours

Run 5:00, Rest 2:30

*repeat until pace/form deteriorates

*recommended 2-4 repeats

20160902

AMRAP 8:

1-3-5-7-9...

Chest to Bar Pull Up

Burpee

Toes to Bar

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Bench Press - 4x5

Shoulder Press - 10x5

Strict Chest to Bar Pull Up - 5 sets

Push Up - 5 sets

20160901

Jerk - 75%/2x7
Front Squat - 70%/5x6

Rest 6 to 8 Hours

Choose ONE:
AMRAP 15:
Run
Row
Bike
Swim