2/23/15

AMRAP 12 of:
50 DU (or 100 singles) 
20 KBS (70/53)
7 Jerks (185/135)

Saturday, February 14th, 2015:

Clean 3-3-3-3-3

Clean 3 reps on the minute for 10 minutes
(This should be heavy, but light enough for good form)

21-18-15-12-9
Power Clean (135/95)
Toes to Bar
Box Jump (30/24)

Friday, February 13th, 2015:

Strict Shoulder Press 5-5-5-5-5 

3 rounds for time 
25 Kettlebell Swings (70/53 lbs) 
25 Burpees 

Thursday, February 12th, 2015:

Rest Day

Wednesday, February 11th, 2015:

Back Squat 5-5-5-5-5

Row Intervals
5 x 500 meters (alternate w/ partner or 1:1 work to rest ratio)

Tuesday, February 10th, 2015:

Snatch 3-3-3-3-3 

Snatch 3 reps on the minute for 10 minutes (60% of 1RM) 

For Time 
21-15-9 Dumbbell Snatches (50/20 lbs) 
9-7-5 Muscle Ups (sub 21-15-9 Pull Ups) 

Monday, February 9th, 2015:

Deadlift 5-5-5-5-5

10 minute AMRAP
5 Shoulder to Overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box Jumps (24/20")

Wednesday, February 4th, 2015:

3 rounds for time 

21 Abmat Sit Ups 

15 Power Snatches (95/65)

9 Bar Facing Burpees

Tuesday, February 3rd, 2015:

For Time:
75 Kettlebell Swings (53/35 lbs)
Run 1 Mile 
75 Kettlebell Swings (53/35 lbs) 

Monday, February 2nd, 2015:

10-9-8-7-6-5-4-3-2-1 reps for time 
Shoulder to Overhead (155/105) 
Chest to Bar Pull Ups 

Mobility work for 20 minutes