20141004

Strength:
BS 8x1 @ 85%
1 min rest

Supplement:
 DL - 6x1

Met-Con:
2 min AMRAP
PS @ 90% - rest 2 min
2 min AMRAP
Power Snatch Balance at same weight - rest 2 min
2 min AMRAP
OHS at same weight

Congrats and thank you Integral Strength for this 6 week course in Power!

20141003

Supplement:
MU - 3 x AMRAP kipping

Skill:
Handstand Walks - 3 attempts

Met-Con:
8 Rd AFAP
30 sec row sprints on max damper
2 min rest

20141002

Rest Day

20141001

Strength:
C&J Heavy single; then 90% cluster

Supplement:
Snatch Pulls - 4 x 1 @ 115%
Power Snatch Balance + OHS - 1+1x4 sets

20140930

Strength:
BP - 5x1

Supplement:
Weighted Pull UPs 8x1 @ 85%
1 min rest

Met-Con:
5 Rd AFAP
3 Jumping Back squats @ 45%
6 HSPU
9 Burpee Pullups
Rest 1 min

20140929

Strength:
Snatch - Heavy Dingle; then 90% cluster

Supplement:
Clean  Pulls - 4 x1 @ 115%
Pause FS + Jerk - 1 + 1x 4 sets

20140928

Rest Day