02/19/15
1. High Hang Full Snatches Doubles #135,155,165,175,180,185(missed 2nd rep)
2. Deficit Snatch Grip Deadlift (pause at knee for 3 sec) 4x3 #185,205,225,225
3. AMRAP 8 Minutes
15 Thrusters 75/55lbs
15 CTB Pull-ups
15 Thrusters 95/65lbs
15 CTB Pull-ups
15 Thrusters 115/75lbs
15 CTB Pull-ups
15 Thrusters 135/95lbs
15 CTB Pull-ups
Max Wallballs 20/14lbs in remaining time - 25 Reps
4. 5x5 Push Press #175
02/20/15
1. 5 Rounds
Row 300m
20 KB Swings 53/35lbs
60 Double-unders
Rest 1 Minute
17:24
(splits - 2:41, 2:41, 2:42, 2:42, 2:38)
2.Olympic Lifting
Every 2:30 for 3 Rounds #150
7 Touch & Go Full Squat Snatches.
3. Interval Work
AMRAP 20 Minutes
15 Alternating Pistols
12 Shoulder to OH 155/105lbs
9 Bar Facing Burpees
Rest 1 Minute
7 rounds in 19:50 including rest.