Training 5-2-16 to 5-8-16

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Monday

A: Back Squat - Heavy 5
B: 85% of Heavy 5 - 5 x 3; rest 3
C: Power Clean + Hang Clean - 70% x (1+1) x 6; rest 90s
D: Power Snatch - 70% x 1 x 6; rest 90s
+
30-20-10

Hip Extension
Wall Ball 25/18

Tuesday

A: Push Press - 70% x 5 x 3
B1: Half Kneeling Single Arm DB Press - 8/side x 4; rest 1
B2: Legless Rope Climb 10’ - up and down from seated x 1 x 4; rest 1
B3: Strict Pull Up - 10 x 4; rest 2
C: Row 4 min @90% Aer x 4; rest 1

Wednesday

Row 2k @80% effort x 3; rest 3

A: Hang Clean - 10 min to build to heavy 3
B: Hang Clean - 55-65% x 3 x 6 OTM
+
5 RFT

5 Thruster 135/95
10 Toes to Bar

Thursday

Rest

Friday

A: Bench Press @32x1 - Heavy 5
B: Bench Press @32x1 - 85% x 5 x 3
+
5 sets @85% Aer
Row 250m
10 Ring Dip
35 Double Unders
15 Push Press (95/63)
Rest 2

Saturday

A: Snatch - Build to single
B: Jerk from Rack - Build to single
C: Clean - Build to single
*no more than 2 misses before moving on
+
For time:

60 Cal Row
50 Box Jump
40 KBS
30 Overhead Squat (95/63)
20 Chest to Bar
10 Burpee