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January 18, 2016

Week in Advance - 01-18-2016

Open Prep Week 3MondayIn 15 minBuild to 1 rep max Muscle SnatchThenBuild to a 2rm Touch n Go Power Snatch5 Rounds:7 Power Snatch 135/85 RX 155/105RX+14 Strict HSPU RX/RX+- scaled is 14 lateral bar burpeesTuesday4 sets:3 Hang Cleans + 1 jerk @ 65% 70% 75% 80%8 Min AMRAP100 Wallballs RX 150 RX+Max Rep C2B w/ time left RX MU RX+Wednesday0:00-10:004 Rounds:14 C&J @ 115/7514 C2B10:00-20:00AMRAP X 8 min40 Double Unders10 Thrusters @ 115/7520:00-Finished3 Rounds:25 Wall Ball15 OHS 95/65ThursdayFloor Press 6 X 6 @ 80%SupersetWeighted Pull Ups 6 X 6SupersetRow 200m3 Rounds:7 Deadlifts 225/145 RX 315/205 RX+14 Push Ups7 Toes to BarFridaySquat w/ 4 sec pause - max for dayFront Squat 1x20 @ 60% +5-10lbs from last week if successfulFor Time:100 Sit ups50 Box Jumps (step down each rep)100 Sit ups

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