Feb 9th-15th

Monday
A. Build to a 1rm snatch- 215
+
for time
10 snatchs @ 65% of A
10 snatchs @ 70 %
10 snatches @ 75%
10 snatches @ 80%
+
10 mins for cals on Airdyne- 203 cals

PM
for time- 3:15 & 3:11
300 meter row
15 power cleans @ 135
15 burpees to 6"
rest 20 mins x 2

Tuesday-
A. 1 standing press OTM for 10 Min (start heavy) Add- 165x2, 175x2, 185x5, 195xf
+ 15 thrusters @ 115
15 PC @ 115
15 burpee over bar
rest 12 min x 3- 1:29, 1:42, 1:49
  +
1 min airdyne
1 min row
1 min Double unders
rest 1 min x 4

Wednesday
15 min AMRAP- 4 rounds + 46 reps
5/5 KB snatchs @ 32KG
20 wall balls
20 box jumps

thursday
off

Friday
A. back squat. build to a tough double- 370- on video, is my one rep as of 12/25/13
B. 3 TnG Power snatches OTM for 10 mins @ 175- no fails however it was pretty tough
C. 5 squat clean thruster, start at 185, add if possible, keep unbroken
+
for time - 2:03
30 burpees to 6"
30 pull ups

Saturday