Tuesday 9/6/16

Clean complex
1 high hang power clean
1 hang power clean
1 power clean
2 power jerks

45, 75, 95, 115, 135, 145

21-15-9
OHS @ 75#
HSPU - i used a box
burpee pullup

17.18

189

Monday 9/5/16

Snatch complex
1 high hang high pull
1 hang power snatch
1 power Snatch

45, 75, 95, 115

EMOM for 18 minutes
even minute = 10 boxjump burpees
odd minute = 10 muscle snatch @ 75#
I did regular burpee -  Also scaled back to 5 reps for one round and 8 reps for 4 rounds


189

Wednesday 8/31/16

5RM back squat

95, 115, 135, 155, 175, 185

For time
10 rounds
5- 115# power clean
10 overhead walking lunges w 25# plate

13.29

Tuesday 8/30/16

Clean and Jerk Complex
1 high hang PC
1 hang PC
1 PC from floor
2 Push Jerks

45, 95, 95, 105, 115, 135

Run 1 mile
rest 5 minutes
Run 1 mile

7.38
8.02
Total 15.40

Monday 8/29/16

800m Row

Snatch work

3RM
75#

20 min AMRAP
10 pullups
15 burpees
20 back squats @ 95#

3 rounds plus 5 back squats