2/21/17
Time Cap 10 minutes 21-12-15-9 Snatches (45/65) BBJO V-ups Front Squat one rep max Strict press one rep max
2/20/17
Partner Warm up 2 rounds 52 push ups 52 wall balls 52 situps 52 slam balls light Power Clean one rep mx
2/17/17
10x100m sprints rest 10 sec rest 1minute 7x200m run rest 20 sec 10×100 sprints rest 10 sec rest 1minute 800m run
2/15/17
Back Squat: (10@65% then 3@80%)x2 2 rounds 10 snatch (95/65) 15 lunges with bar (95/65) 8-12-8 ch 2 bar Pull ups KB Swings (53/70)
2/14/17
Dead lift 8×2 Across (85%) Jerk work up to heavy to 8×2 EMOM 4mins 2 Deadlifts (95%) 21-15-9 Strict HSPUS 200m run
2/13/17
2 rounds 18 push press (95/65) 33 burpees 18 squat clean (95/65) 33 bx jumps 18 Hang cleans (95/65)
2/9/17
800 m run 50 push ups 50 strict pulls or jumping pullups