08/31/16

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A) Deadlift  Max effort  B) AMRAP 10 10 ball slams  5 chest to bar pull ups 

08/30/16

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A) Front squat  Week 8 Day 1 B) Push press  Week 8 Day 1 C) EMOM 10 Odd: 10 power cleans  Even: 10 burpees 

08/29/16

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A) Every 2 minutes x 7 Clean pull + clean + clean and jerk B) Every 2 minutes x 7 Snatch pull + snatch + hang snatch + overhead squat C) EMOM 10 2x seated press

08/26/16

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A) Front squat Week 7 Day 2 B) Push press Week 7 Day 2 C) AFAFP 5 thrusters, 200/125# 50 unbroken double unders 4 thrusters 40 unbroken double unders 3 thrusters 30 unbroken double unders 2 thrusters 20 unbroken double unders 1 thruster 10 unbroken double unders

08/25/16

Open Gym / Rest Day 

08/24/16

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A) Deadlift Week 11 B) 8x 20 seconds double unders 10 seconds rest 20 seconds pull ups 10 seconds rest

08/23/16

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A) Front squat Week 7 Day 1 B) Push press Week 7 Day 1 C) EMOM 9 Minutes 1-3: 50/40 calorie row Minutes 4-6: 30 clean & jerk, 135/95 Minutes 7-9: 75 kb swings, 53/35

08/22/16

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A) Barbell complex Work up to heavy set  B) Barbell complex Work up to heavy set  C) AFAFP 20 power snatches, 75/55 25 bar facing burpees 30 thrusters 25 bar facing burpees 20 power snatches

08/19/16

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A) Front squat Week 6 Day 2 B) Push press Week 6 Day 2 C) 3x 1 min max effort shuttle run 1 min max effort kb swings 1 min max effort hand release push ups 1 min rest