Friday October 17, 2014 Back Squat 3×5@65% 2×2@70% 2×2@75% 3×1@80% Of your 1 rep max Back Squat and then… 5 min AMRAP 5 Burpees 5 Box Jumps and then… 5 min AMRAP 5 Deadlifts 50m SPRINT (225/165)(185/125)(pick weight)  

October 16, 2014 Power clean 3×3@65% 3×2@70% 3×1@75% Of your 1 rep max clean & jerk and then… 21-15-9 Hang power cleans Handstand push ups (135/95)(115/75)(95/65)

Wednesday October 15 2014 Back Squat3×5 @ 65% of 1rm back squat2×2 @ 70% of 1rm back squat2×2 @ 75% of 1rm back squat3×1 @ 80% of 1rm back squat And then… 800m Run80 Air Squats600m Run60 Air Squats400m Run40 Air Squats200m Run20 Air Squats

Power Snatch 2/2/2/2/2 Start @ 65%/ add 10-20lbs each set EMOM-10 min (Even) 14 DB Snatch (30-70lbs) (Odd) 10 Burpees *5 Rounds for time: 5 Pull ups 5 Toes to bar  

Monday October 13 2014 Back Squat3×5 @ 65% of 1rm Back Squat2×2 @ 70% of 1rm Back Squat2×2 @ 75% of 1rm Back Squat3×1 @ 80% of 1rm Back Squat and then…Complete the following 10 rounds for time:5 Front Squats100m Sprint (155/115) (135/95) (115/75) *NO RACKS FOR THE FRONT SQUATS*

For Time: 50 Dumbbell Box Jumps 50 Burpee Box Jumps 500m Run 25 Dumbbell Box Jumps 25 Burpee Box Jumps 250m Run and then… In teams of 3 or 4 800m Prowler Push

Clean & Jerk 3×3 @ 70% 3×2 @ 75% 3×1 @ 80% -and then 21-15-9 KB Swings KB High Pulls Jumping lunges (70/53)(53/35)(44/26)

Bench Press 3/3/3/3/3 *Start @ 60% add weight each set -and then 200M Run 10 Power Snatch 5 Push ups 10 Power Snatch 5 Push ups 10 Power Snatch 5 Push ups 200M Run (95/65)(75/55)(45/35)