1/23/2016
A. Every 2 minutes x 16 minutes 8 Sets
Front Squat + Jerk (70%, 75%, 80%, 85%, 90%, 95%, 95%+, 95%+)
B. AMRAP 14
12 Toes to Bar
8 Burpee Box Jump Overs 24/20
4 Squat Cleans 185/120
Front Squat + Jerk (70%, 75%, 80%, 85%, 90%, 95%, 95%+, 95%+)
B. AMRAP 14
12 Toes to Bar
8 Burpee Box Jump Overs 24/20
4 Squat Cleans 185/120
1/22/2016
A. Back Squat - 3, 3, 3, 3 rest 3 minutes (80-88%)
B. Push Press - 5, 5, 5+ rest 2 minutes (80% on all set - go max effort on set 3)
C1. Single Leg Double KB Deadlifts x 8/leg rest 1 minute
C2. Band Pull-Apart Palms Up x 15 reps rest 1 minute x 3 sets
+
4 rounds:
300m Run
20 UB Pull-Ups
rest 1:1
B. Push Press - 5, 5, 5+ rest 2 minutes (80% on all set - go max effort on set 3)
C1. Single Leg Double KB Deadlifts x 8/leg rest 1 minute
C2. Band Pull-Apart Palms Up x 15 reps rest 1 minute x 3 sets
+
4 rounds:
300m Run
20 UB Pull-Ups
rest 1:1
1/21/2016
A. Every minute, on the minute, for 21 minutes (7 sets of each) perform the following:
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch
B. Double Dumbell Floor Press (60/40) *neutral grip* - 3 sets max effort rest as needed
+
21-15-9
Overhead Squat 115/75
Bar Facing Burpees
Assault Bike Calories
Minute 1 – Snatch Balance x 1 rep
Minute 2 – Hang Snatch x 1 rep
Minute 3 – Snatch x 1 rep
Perform all movements at 80-85% of your 1-RM Snatch
B. Double Dumbell Floor Press (60/40) *neutral grip* - 3 sets max effort rest as needed
+
21-15-9
Overhead Squat 115/75
Bar Facing Burpees
Assault Bike Calories
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