17-20 FEB 2015

Tuesday
V:
(20 min time Cap)
5x5 B SQT (70,75,80,85,90%)
*THEN*
5 RFT
12 Hang Clean(115/75)
9 Push Press(115/75)
6 Power Snatch(115/75)
N:
100 KB Swing
*THEN*
3 RFT
12 Pull-up
9 Burpee
6 Box Jump

Wednesday
V:
7 min Pull-Up (any style)
*THEN*
5 RFT
3 Power Clean(75% of P. Clean 1RM)
2 Front Squat
1 Clean(FULL)
N:
20 min Thruster Instruction
*THEN*
12-9-6-3-1
Thruster
Bar Over Burpee

Thursday
V:
7x1(ea)
Thruster / Push press / Push jerk / Split jerk (go no heavier than 85% of Push Press 1RM)
*Athlete will complete 1 thruster, 1 Push Press, 1 Push Jerk, 1 Split jerk without returning the bar to the ground. 5 BURPEE PENALTY per drop.  *
*THEN*
21-15-12-9-6-3-1
Box Over Burpee
N:
30 min OHS practice (PVC/Bar)
*THEN*
21-15-12-9-6-3-1
OHS(PVC, or Bar)
HR Push Up

Friday
!!!!!FAMILY TIME!!!!!