Training 1-23-17 to 1-29-17

Monday

A: Max Muscle ups in 5 minutes
B: Snatch - 1 OTM x 10
+
AMRAP 3 Rest 3

9 Burpee over Box
9 Power Clean + Overhead (95#)

7 Burpee over Box
7 Power Clean + Overhead (115#)

5 Burpee over box
5 Power Clean + Overhead (135#)

Tuesday

10-8-6-4-2 Strict HSPU + Clean 155#
+
20 Assault Bike Cals
20 Chest to Bar Pull Ups
20 Assault Bike Cals
+
Row 30 Cals
100 Double Under
Row 30 Cals

Wednesday

A: Push Press - Build to a tough set of 3 for the day
B: Front Squat - 90% x 2 x 2
C: Wtd Ring Dip - 1-2 x 4
D: Strict T2Bar + Kip T2Bar + V-up - 5+5+10 x 4 

Thursday

Rest

Friday 

A: Row - 1500m x 3; rest 2:30
+
3 Sets

15 Burpee
15 Push Press 115/73#
Rest 1
+
2 Min Side Plank/side

Saturday

A1: Big set of Muscle Ups x 3; rest 5 breaths
A2: 30 Unbroken Wall Ball as heavy as possible x 3; rest as needed
B: Deadlift - 80% x 2 x 3
+
3 Sets

15 OHS 115/73#
200m Run
Rest
+
AMRAP 9

6 Chest to Bar
30 Double Under
6 Thruster 115/73#

Sunday 

Rest