Training 10-19-15 to 10-25-15

Monday

A: Deadlift @22x1 - Heavy 4; RAN
B: Good Morning @3011 - 6-8 x 3; rest 90s
+
Alternate OTM x 14
1) In 30s - Row 12 Cal
2) 7 DB Thruster 

Tuesday

A: Sets at: 0:00, 5:00, 10:00, 15:00, 20:00

3 Power Clean + 3 Power Jerk
200m Sprint
*maintain intensity across all sets. Keep sets under 40s.

B: Glute Ham Raise @40x1 - 6 x 4; rest 90s

Wednesday 

A: Front Squat @21x1 - 4 x 3; rest 2-3 min

3 Rds

70m Farmer Carry (Heavy)
21 Burpee
21 Toes to Bar
400m Run

Thursday

At 0:00

Open Workout 14.1

AMRAP 10

30 Double Under
15 Power Snatch

 Rest 5

10 Min Cap

1 Mile Run
50 Burpee

Rest 5

10 Min Cap

7 Rds

10 Wall Ball
10 Pull Up

Friday 

A: Back Squat @21x1 - 75-80% x 2 x 5; rest 2-3 min
B: BB Lunge - 5/leg alternating x 4; rest 2
+
Alternate OTM x 12

1) 5 Box Jump w/stepdown
2) 30s - Max push ups
3) 5 Strict Pull up

Saturday

At 0:00, 6:00, 12:00, 18:00, 24:00

5 DB Snatch/arm
5 Burpee Box Jump Over
200m Sprint
Walk back

at 30:00

Accumulate 2 Min/side - elbow side plank

Sunday 

Off