20160914

Jerk - 75%/3x5

Front Squat - 70%/5x10

20160913

Recovery Day

20160912

2 Position Clean + Jerk - 75%/2, 80%/3

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 7:

7 Toes to Bar

7 Kettlebell Swing (70#)

7 Chest to Bar Pull Up

20160911

Run 2 miles

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Shoulder Press - 5x10

Strict Chest to Bar Pull Up - 5 sets

Push Ups - 5 sets

20160910

3 Position Snatch - 70%/2, 75%x3

Snatch Pull - 93%/5x5

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 7:

5 Clean & Jerk (135 or ~50%)

10 Burpees

20160909

4 rounds of

Run 2:00

Rest 2:00

Then

5:00 of

20 Burpees

Run 400m

Then

5:00 of

20 Kettlebell Swing

Run 400m

Then

5:00 of

20 Mountain Climbers

Run 400m

20160708

Jerk - 70%/3x2, 75%/3x3

Front Squat - 70%/5x8

Rest 6 to 8 Hours

Run 400m

Rest 3 minutes

*Repeat until pace/form deteriorates