12.16.13

A. Back squat 5, 5, 5+
B. 5x2 squat snatch, 90 sec rest b/w sets
C. 3 sets, 30 secs on/30 secs off, of:
Air squats
Burpees

12.13.13

A. Bench 5, 5, 5

B. Sled push and pull intervals!

12.9.13

Deload week!

A. Back squat 5, 5, 5

B. Snatch balance 3x2 (try to work up to a heavier set than last week)

C. EMOM 15 min:
10 wall balls

12.6.13

A. Bench press 5, 3, 1+
B. 5 min AMRAP:
9 KBS
2 muscle ups
1 min rest
5 min AMRAP:
5 burpees
5 box jumps
1 min rest
5 min AMRAP:
25 DUs
10 GHSU

12.5.13

A. Deadlift 5, 3, 1+
B. Clean pulls, 3x2 @100% of 1-rep max clean
C. 21-15-9
Clean thrusters
TTB

12.3.13

A. Press 5, 3, 1+
B. Behind the neck jerk 3x3
C. 5 sets:
30 secs of pull-ups
30 secs rest
30 secs of burpees
30 secs rest

12.2.13

A. Back squat 5, 3, 1+
B. Snatch balance - 5x2
C. 10-8-6-4-2
Power snatch
HSPUs