1.14.14

A. Press 3,3,3+

B. 10 min technique work: muscle ups

C. 10 min AMRAP:
30 DUs
15 power snatches @75#

1.13.14

A. Back squat 3,3,3+

B. 10 minutes to work up to a 1-rep max thruster

C. 7 min AMRAP
3 thrusters @100#
3 chest to bar pull-ups
6 thrusters
6 CTB pull-ups
9 thrusters
9 CTB pull-ups...

1.10.14

A. Bench press 5,5,5+

B. For time:
5 muscle ups
50 double unders
4 MUs
40 DUs
3 MUs
30 DUs
2 MUs
20 DUs
1 MUs
10 DUs

1.9.14

A. Deadlift 5,5,5+

B. 20 min AMRAP:
5 power cleans @145#
10 TTB
15 WBS

1.7.14

A. Press 5,5,5+

B. Take 15 minutes to work up to a heavy split jerk

C. 6 minute AMRAP:
3 shoulder to overhead
3 burpees over the bar
6 S2OH
6 burpees over the bar
9 S2OH
9 burpees...

1.6.14

A. Back squat 5,5,5+

B. Take 15 minutes to work up to a heavy squat snatch

C. 6 minute AMRAP:
6 power snatches
12 pull-ups

1.3.14

Today, establish a 1-rep max for the following:
Squat clean
Narrow grip bench press
Overhead squat