20160731

Recovery Day

20160730

AMRAP 10:

12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

20160729

5 Rounds for Reps:

20 Calorie Row

Mac Reps Unbroken Power Snatch (135#, or ~60%)

Rest 6 to 8 Hours

Clean & Jerk - 7x1, moderate

Pause Front Squat - 5x5, moderate

Shoulder Press - 5x5, moderate

Ring Dips - 3 sets, moderate

20160728

30 minutes

Choose ONE:

Run

Row

Bike

Swim

*moderate pace

20160727

Snatch - 7x1, moderately heavy

Pause Back Squat - 5x5, moderately heavy

Handstand Push Up - 7 sets

Shoulder Press - 5x5, moderately heavy

Bent Over Row - 10x3, moderately heavy

20160726

AMRAP 18:

100 Double Unders

50 Burpees

25 Toes to Bar

20160725

AMRAP 20:

Choose ONE:

Run

Row

Bike

Swim

Rest 6 to 8 Hours

Clean & Jerk - 7 singles, moderately heavy

Pause Front Squat - 5x5, moderately heavy

Bench Press - 5x5, moderately heavy

Legless Rope Climb - 7 sets