7/15/15

• Warmup with Empty Bar
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• 3 rounds
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• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
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• A. Pendlay Row 3-3-3-3-3
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• B. AMRAP 10 min
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• 5 OHS (135/95)
• 10 toes to bar
• 30 double unders

7/14/15

• warmup: 3 position clean drill warmup plus jerk technique work
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• A. Clean and Jerk (may be squat or power clean / push or split jerk) 1-1-1-1... 12 min running clock to find 1RM
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• B. Chipper
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• 400 M run
• 25 Hang Power Cleans (155/105)
• 400 M run
• 50 Pullups
• 400 M run
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• *15 min cap*
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• C. 50 hollow rocks 

7/13/15

• A. Deadlift 5-5-5-5-5
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• B. Coe
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• 10 Rounds:
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• 10 Thruster (95/65)
• 10 Ring Pushup / scale HR pushups

7/11/15

• 20 min AMRAP
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• 10 Burpees
• 10 alternating front rack lunges (115/75) / BC use KB
• 400 M run

7/10/15

• A. Single Arm DB/KB row 3x8
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• B.
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• 18 minutes (6 sets)
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• min 1: 12 Ring Dips / 2x box dips
• min 2: 12 Box Jumps (30"/24")
• min 3: 12 Push Press (135/95) / Use single or double KB for BC