140424

Press
3 x 10

Row 2000M
Rest 3 Minutes
Row 1000M
Rest 3 Minutes
Row 500M
Rest 3 Minutes


140422

Competitor
Clean and Jerk (singles)
80% x 1, 85% x 1, 90% x 1, 95% x 2

Push Jerk
4 x 5

14 Minute AMRAP:
10 Alternating Goblet Lunges 70/53#
15 Kettlebell swings
20 Calories on the Rower

General
Power Clean
3, 3, 3, 2, 2, 2, 1

14 Minute AMRAP:
10 Alternating Goblet Lunges 53/35#
15 Kettlebell swings
20 Calories on the Rower


140421

Competitor
Snatch (singles)
80% x 2, 85% x 2, 90% x 2, 95% x 1

Back Squat
5RM

3 Rounds for Time:
10 Overhead Squat 135/95#
20 Bar-facing Burpees

General
Back Squat
4 x 6

3 Rounds for Time:
10 Overhead Squat 95/65#
20 Bar-facing Burpees


140418

Competitor
Snatch
80% x 2, 85% x 2, 90% x 2

Back Squat
10 reps @ -5% and -10% of mondays 10RM

For Time:
10 Power Snatches 135/95#
40 Chest to Bar Pull-ups
10 Power Snatches
40 Toes to Bar
10 Power Snatches

General
Front Squat
3, 3, 3, 3, 3

For Time:
10 Power Snatches 95/65#
40 Pull-ups
10 Power Snatches
40 V-Ups
10 Power Snatches


140417

Test:
Row 1000m

For Time:
50 Wallballs 20/14#
40 Toes to Bar
30 Wallballs
20 Toes to Bar
10 Wallballs


140416

Competitor
Front Squat
Heavy Double

Sotts Press
4 x 5

3 Rounds For Time:
15 Burpees
50 Double Unders
15 Kettlebell Swings 70/53#

Rest 5 minutes

Repeat

General
Deadlift
3 x 3

3 Rounds For Time:
15 Burpees
30 Double Unders
15 Kettlebell Swings 53/35#

Rest 5 minutes

Repeat


140415

Competitor
Clean and Jerk
2 x 1 @ 90%

Push Press
10RM

(10 minute cap)
3 Rounds
21 Box Jumps 30/24″
9 Thrusters 155/105#

General
Press
4 x 5

(10 minute cap)
3 Rounds
21 Box Jumps 24/18″
9 Thrusters 95/65#


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