Friday, October 7th 2016

Clean + Front Squat
Every 1:15 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75%-80% of clean max

Row 300m
Rest twice as long as it took to row
Repeat x 5

Thursday, October 6th, 2016

Deadlift
5 X 4 @ 75%-80%

21, 15, 9
Hang Power Cleans (105/70)
Pull ups

Wednesday, October 5th 2016

Push Press
1 set of max reps (8+) at 80%

EMOTM for max reps
1. Wallballs
2. Box jumps
3. Double unders
Repeat x 4

Tuesday, October 4th 2016

Every 1:15 for 10 rounds
Hang Snatch + Snatch
Work to a heavy set

AMRAP 12
7 OHS (135/95)
7 TTB
50m broad jumps

Monday, October 3rd 2016

Back squat
1 set of max reps (8+) at 80%

Every 3 minutes for 18 minutes
4 Muscle ups
8 HSPU
10 KBS (70/53)

Friday, September 30th 2016

Clean + Front Squat
Every 1:30 do:
1 + 4
2 + 3
3 + 2
4 + 1
5 + 0
75% - 80% of clean max

For time:
20 - 15 - 10 - 5
Push Press (135/95)
Bar facing burpees

Thursday, September 29th 2016

Deadlift
5 X 7 @ 70%-75%

10 RFT
10 Wallballs
100m Sprint