20161007

Snatch - 75%/2, 80%/1, 83%/1, 85%/1, 83%/1, 80%/1

Back Squat - 85%/4x4

20161006

Run 2 miles

Rest 6 to 8 Hours

Strict Handsrand Push Up - 5 sets

Strict Chest to Bar Pull Up - 5 sets

Push Ups - 2:00, 2x1:00, 2x:30

20161005

Recovery Day

20161004

Jerk - 78%/3x3, 81%/3x2

Front Squat - 81%/4x5

Rest 6 to 8 Hours

AMRAP 10:

10 Toes to Bar

20 Burpee Lateral (20")

20161003

Sprint Stairway, Rest 1:30

Rest 6 to 8 Hours

Strict Handstand Push Up - 5 sets

Strict Chest to Bar Pull Up - 3 sets

Push Up - 2:00, 2x1:00

20161002

2 Position Clean & Jerk - 77%/2x2, 81%/2x3

Clean Pull - 90%/3, 95%/3, 100%/3x3

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 8:

10 Calorie Row

10 Push Press (115# or ~50%)

20161001

Run 2:30, Rest 1:30

Rest 6 to 8 Hours

Strict Handstand Push Up

Strict Chest to Bar Pull Up

Push Up

*3-7 sets