20140927

Strength:
BS - 5x1

Supplement:
Good Morning - 6x1

Met-Con:
2 min AMRAP
PC @ 90% - rest 2 min
2 min AMRAP
Push Jerk @ same weight - rest 2 min
2 min AMRAP
Front Squats @ same weigth

20140926

Supplement:
MU - 3 x AMRAP strict

Skill:
HSPU - 3 x AMRAP rings

Met-Con:
8 Rd AFAP
30 sec hill spirnts
slow walk back to start for recovery

20140925

Rest Day

20140924

Strength:
C&J - heavy single; then 85% cluster

Supplement:
OHS - 8x1 @ 85%; 1 min rest
Drop Snatch Balance - 4 x1

20140923

Strength:
BP - 8x1 @ 85%
1 min rest

Supplement:
Weighted Pull Ups - 5x1

Met-Con:
9 min AMRAP
1 rope climg
4 - 15ft wall balls (20/14#)
16 Clapping Push Ups

20140922

Strength:
Snatch - heavy single; then 85% cluster

Supplement:
FS - 8x1 @ 85%
1 min rest
Jerk - 4x1

20140921

Rest Day