Thursday, March 5th, 2015:

Rest Day

Wednesday, March 4th, 2015:

21-15-9 
Kettlebell Swings (70/53) 
Burpee Box Jump Overs (24/20")

5 sets 
10-15 Dumbbell Single Arm Rows  

Tuesday, March 3rd, 2015:

"Cindy" 
20 minute AMRAP 
5 Pull Ups 
10 Push Ups 
15 Air Squats 

Monday, March 2nd, 2015:

9 minute AMRAP 
15 Hanging Knee Raises 
10 Deadlifts (85/55) 
5 Snatches (85/55) 

Emmediately afterwards… 

1 rep max Clean and Jerk
6 minute time cap

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