Mon. 1/12/15
Hang Snatch 5×2 @ 70% – 80% 1Rm Snatch (if u don’t squat its a hang power snatch) – Snatch High Pull 5×3 ( if it’s not from the ground its a hang snatch high pull) – SP 12-10-8-6-4 – 2-4-6-8-10-8-6-4-2 Box Jump (24/20) Snatch Any Way (115/88)
Fri. 1/8/15
Hang Clean (squat) build to a heavy 2 – Push Jerk 12-10-8-6-4 – Dips 4×10 – 2k Row – Record heaviest load for BB Work and time for row.
Th. 1/8/15
BSquat: 8-8-8-8 – FSquat: 5-5-5-5 – On A Continuous Clock 3-6-9 BR Thrusters (115/88) Pull Ups Then 12 Burpees Then 15-12-9-6-3 BB From Hang To Over Head Any Way – Sn. or Clean (115/88) BB Squat – Back or Front (115/88) Singles DU Singles
Wed. 1/7/15
3 Rounds Per. Run 15 Burpees Per. Run 15 DB Thrusters
