2/24/2016

Spend 30-45 minutes mobilizing and prepping for Thursday

2/23/2016

A. Muscle Ups - 6 reps AFAP rest 1:30 x 3 sets (practice jumping MUs as scale)
+
EMOM x 16
odd - 20 Second Row Sprint + 1 HEAVY Thrusters
even - 6-10 UB Chest 2 Bar Pull-Ups

2/22/2016

A. Power Snatch x 1 - Every 90 seconds x 12 minutes (8 reps) 80-85%
+
5 rounds:
10 Power Snatch 75/45
15 Overhead Squats
40 Double Unders
+
3 minutes Assault Bike @ 300/240 Watts
rest 1 minute x 2-3 sets

2/21/2016

Rest day

2/20/2016

21-18-15-12-9-6-3
Thrusters 95/65
Box Jump Overs 24/20
rest as needed
500m Row @ 85-90%
rest 2 minutes x 6 sets