20160930

Snatch - 80%/2x5

Snatch Pull - 90%/3, 95%/3, 100%/3

Back Squat - 80%/5x6

Rest 6 to 8 Hours

Run 2 miles

20160929

Recovery Day

20160928

Jerk - 80%/2x5

Front Squat - 78%/4x6

Strict Handstand Push Up - 7 sets

Strict Chest to Bar Pull Up - 5 sets

Push Up - 5 sets

20160927

Run 400m, Rest 1:00

*Repeat until pace/form deteriorates

20160926

2 Position Clean + Jerk - 77%/2x2, 80%/2x3

Clean Pull - 98%/4x4

Back Squat - 70%/2x3

Rest 6 to 8 Hours

AMRAP 12:

4 Muscle Up

16 Burpee

50 Double Under

20160925

Run 4:00, Rest 2:00

*repeat until pace/form deteriorates

Rest 6 to 8 Hours

Strict Handstand Push Up - 7 sets

Chest to Bar Pull Up - 5 sets

Push Up - 2:00, 4x1:00, 4x:30

20160924

Snatch Segment Pull (1", knee, hip, finish) + Snatch - 1+1x4 sets

Snatch - 75%/2x5

Back Squat - 75%/6x8

Rest 6 to 8 Hours

AMRAP 20:

2 Cal Row

2 Burpee Box Jump (24")

4 Cal Row

4 Burpee Box Jump

6 Cal Row

6 Burpee Box Jump

...