10-27-17

1. Warm-up
3 Steady Rounds:
Ski 250m
15 Banded Good Mornings
10 Dumbbell Push Jerk
5 Strict Handstand Push-Ups

2. Oly
Split Jerk
6×3 70-80%

6 sets at 205. 2 misses.

3. Interval 
3 Rounds:
AMRAP 4 Minutes
30 Wallballs 30/20lbs
15 Toes to Bar
20 Wallballs
10 Toes to Bar
10 Wallballs
5 Toes to Bar
Rest 2:00
(If you finish start back at the top.)
Reset each AMRAP.

R1: 3:23+16 wb
R2: 3:54+2 wb
R3: 1 wb into 10 set

14 rep decline each round. T2b was difference. All wb ub. T2b ub in R1. 8-7, 5-5, 5 R2. 8-3-4, 5-5, 5 slow R3.

10-26-17

Snatch
Warm Up
4×2 @ 60-70%
With pause at knee.
Drop and reset
Then
7×1 @ 80-90% of your 1RM.

4x2 at 115 for 2 and 125 for 2

7x1 at 145, 145, 155 miss, miss, miss, 145,

For Time: 
15-12-9
Calorie Row 
Power Snatch (95/65)

directly into…

15-12-9
Calorie Bike 
Clean and Jerks (95/65)

Time: 11:31

1st part: 5:09
2nd part: 6:01

10-24-17

Front squat
5x3 at 70+%

185 x 3 sets, 205 x 2 sets

EMOM for 15 Minutes
15 Kettlebell Swings 70/53lbs
15 Box Jump Overs 24/20″
15 GHD Sit Ups
Alternate Movements.

Ub except t2b as 15, 15, 10-2-3, 8-3-4, 5-5-5

10-22-17

1. Warm-up
2 Steady Rounds:
15 Light Snatch Balance
15 Chest to Bar Pull Ups
30 Calorie Row

2. Strength
Back Squat
Speed Work
8×3 @ 60%

185

3. Oly
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1

Snatch 155
Pull 185, 185, 155, 155 dropped for better form.
DL 255

5. Accessory
With a partner (or rest at least 1:1)
Accumulate Max Peg Board Climbs in 15 Minutes.

5 each