Saturday

1. Warm-up

2. Snatch: 1 heavy, 1 x 4; 47k, 40k

3. C&J: 1 x 4; 60k

4. Front squat: single heavy; 90k

5. 3 rounds for time: Cleans, 3, 60k; Burpees, 7 (4:11)

Thursday

1. Warm-up
2. Muscle-snatch: 1 x 3; 20k
3. Snatch: 1 x 5; 40k
4. Clean: 1 x 4; 60k
5. For time (all jerks, alternating legs, with 20k bar): 5 jerks, 15 pull-ups, :30 rest; 10/10/:30; 20/5/:30; 5/10/:30. (6:36)

Wednesday

1. Warm-up

2. Snatch: 1 x 5; 42k, 40k

3. Clean: 1 x 4; 62k, 70k, 75k, 80k (!)

4. Back-squat: 3 x 3; 80k

5. Abs: Sit-ups, 15, 15k; K2E, 15; roll-outs, 15

Tuesday

1. Warm-up
2. Snatch: 1 x 5, 40k
3. Clean: 1 x 5, 60k
4. Jerk: 6 x 5, 20k (alternating legs)

Monday

1. Warm-up

2. 40 rounds wearing 35# weight-vest, using a 50# sand-bag: SB clean and push-press over patio-railing, run up stairs to retrieve sb, shoulder clean sb, sb walk down stairs to starting point, front squat sb and gently place sb on ground. (19:49)

Sunday

1. Warm-up
2. Supersets
Back squats, 6x6, 75k
Shoulder- presses, 6x6, 40#

Saturday

1. Warm-up

2. Handstand/L-Sit, 5 Rounds, 2 minute intervals

3. 4 rounds for time, wearing 35# weightvest

Sand Bag Get Up (SBGU), 4 each side, 55#

Dips, 5

Pull-ups, 5

---

8:12 (!)

Thursday

1. Warm-up

2. Snatch: 1 x 3, 40k

3. C&J: 1 x 3, 40k

4. 3 rounds for time, wearing 35# weight vest: a) Sandbag power clean and push press, 8, 50# bag; b) 100m run. (6:10)

Wednesday

1. Warm-up

2. Snatch: 2 x 4, 40k

3. C&J: 2 x 3, 50k

4. Snatch Push-press + OHS: 3 + 3 x 4, 30k

5. Ab Roll-out: 3 x 15

Tuesday

1. Warm-up
2. Snatch: heavy single (emphasize form) - last two singles good, 40k
3. Clean: heavy single, 67k
4. Jerk: heavy single, 50k (good, done outside)
5. 4 rounds for time: 5 box jumps, 10 pull-ups, 30 seconds rest. (5:04)

Monday

1. Warm-up
2. Snatch: 1 x 3; 40k, 42k, 45k
3. Clean & Jerk: 1 x 3; 50k, 50k, 52k
4. Back squat: 2 x 2; 80k
5. Turkish Get-up: 3 x 5/side; 25#
---
5. 4:44

Friday

1. Warm-up
2. Super-sets
Back squat, 6x6, 70k
Shoulder press, 6x6, 40#

Thursday

1. Warm-up
2. Cleans: 5 x 3; 60k, 62k, 65k

Wednesday

1. Warm-up
2. Snatch - 10 x 1 minute rounds, 3 reps, 40k

Tuesday

1. Warm-up
2. Handstand/L-Sit, 5 rounds, 2 minute intervals
3. 4 rounds for time, with weight vest

Turkish Get-up (with sand-bag on shoulder), 4, each side
Dips, 5
Pull-ups, 5
---
3. 8:58 (!)

Monday

1. Warm-up
2. Dead-lifts, 6x6, 90k

Sunday

1. Warm-up
2. Wall-ball, 150

Saturday

1. Warm-up
2. 100 box jumps

Friday

1. Warm-up
2. "Baseline"
Baseline, 3 rounds for time

Deadlift, 6, 90k
Pull-ups, 9
DB Thrusters, 12
Push-ups, 15,
Squats, 18
Sit-ups, 21
1 minute rest

---
2. 12:35

Thursday

1. Warm-up
2. Cleans - 3x5, 60k
3. OHS - 4 x 1 minute rounds, 10 reps, 20k
---
as rx'd

Wednesday

1. Warm-up
2. Snatch - 10 x 1 minute rounds, 3 reps, 40k
---
as rx'd

Tuesday

1. Warm-up
2. Handstand/L-Sit, 5 rounds, 2 minute intervals
3. 4 rounds for time, with weight vest

Turkish Get-up (with sand-bag on shoulder), 4, each side
Dips, 5
Pull-ups, 5

---
3. as rx'd - 10:40

Monday

1. Warm-up
2. Deadlifts, 3x5, 115k

Sunday

1. Warm-up
2. As many sets as possible in 15 minutes

Back-squat, 3, 70k
Shoulder Press, 3, 40#

3. As many sets as possible in 15 minutes

Dips, 3, weight-vest
Pull-ups, 3, weight-vest

---
2. 16
3. 15

Saturday

1. Warm-up
2. "Baseline"
Baseline, 3 rounds for time

Deadlift, 6, 90k
Pull-ups, 9
DB Thrusters, 12
Push-ups, 15,
Squats, 18
Sit-ups, 21
1 minute rest

---
As rx'd, 13:19 (includes 2 minutes rest)