11/15/16

A) Back squat  Work up to heavy single  B) Death by…  Power cleans @ 75% 1RM

11/14/16

A) Every 90sec x 15 Snatch balance + overhead squat  B) AMRAP 12 30 push press, 75/55 30 push press, 95/65 30 push press, 115/75 Amrap thrusters, 135/95

11/12/16

Strongman Saturday! 

11/11/16

A) Front squat  5×5, tempo  B) 3x AMRAP 3 2 muscle ups 4 snatches 30 double unders -rest 2 minutes-

11/10/16

Open gym/rest day 

11/09/16

A) Bench press 5×5, tempo B) 27-21-15 Back squat Handstand push ups

11/08/16

A) Every 90 sec x 15 1 snatch pull 1 hang snatch 1 overhead squat B) AMRAP 18 4 bar muscle ups 8 power snatch 16 box jump

11/07/16

A) Back squat  5×5, tempo B) Every 3 minutes for 18 minutes  10 thrusters  10 Bar facing burpees  10 pull ups

11/04/16

A) Jerk Dips 4×8 B) Jerks 4×3 C) 4x 5 deadlifts 7 power snatches 9 overhead squats 200m run

11/03/16

Open gym / rest day