9-26-16 to 10-2-16

This is a test week. Every workout should be attacked maximally and no 'extra' training should take place. Track all of your results and provide them to me at the end of the week.

Monday

A: Snatch to 85% x 1 x 2
B: BS @30x0 - 1RM; rest 10 minutes
C: BS @30x0 - Max Reps @85% A
*Strict on tempo. Bar should end up on ground.
+
30 Muscle ups for time starting with max unbroken set

Tuesday

A: Power Clean OTM until failure starting with 185#/135# and adding 10#/5# every set
B: Wtd strict pull up - 1 RM
C: Max Broad Jump
D: Row - 500m Max

Wednesday

AM

A: Row - 30s x 15; rest 30s building pace every 5 min 

PM

Open workout 16.3

AMRAP 7 

10 Power Snatch 75/55 lbs
3 Bar MU

Thursday

Rest

Friday

A: Wtd Ring Dip - 1 RM
B: 5 Min max Strict HSPU starting with max unbroken set
+
2 x 15’ Rope Climb + ascending burpee ladder 1, 2, 3, 4, every minute

Saturday

A: Snatch - 1 RM
+
Open Workout 16.5

21-18-15-12-9-6-3

Thruster 65#
Burpee

Sunday

Rest