1/13/17

Warm up

2 rounds

15 push up

15 bar thrusters

15 Kbs 53

4 rds

1 min max front squat 50%

Rest 3 min

10, 10, 20, 20

Should've done more reps on first 2 sets

3 rft

15 lateral burpees

9 thrusters 135

3 rope climbs

Time: 13:47

Thrusters as 5-4

3rds

500m row

125 dus

2 min rest

R1: 4:27

R2: 5:15

R3: 3:21

1/12/17

1. Clean & Jerk
60%/2
65%/2
70%/2

150,160,170

2. Clean Pull
(80%/3)3

195

3. Front Squat
(65%/3)3

165

4. Burner Conditioning

4RFT:
18-12-9-6 T2B*
18 Wallballs (20/14#)
*Rep scheme is designed so you can go unbroken with no transitions.  Go hard and hold on.

Time: 4:15 ub

1/10/17

**This is a scheduled deload week**

2017 REGIONAL & OPEN ATHLETES

1. Snatch
60%/2
65%/2
70%/2

110, 120, 130

2. Snatch Pull
(80%/3)3

150

3. Back Squat
(65%/3)3

205
 
4. Conditioning
AMRAP 15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Bar facing burpees

R: 3+2 burpees

Wb 30 then 15-15

Snatch as 10s