Rest

Rest

Rest

Bench Press  10/60%  2×8/70-75%  2×6/80-85%
Take 1-2 min rest between sets
High Clean Pull  3/ 3/ 3/
Work to MAX weight.  Take 1-2 min rest between sets.

5-15 min rest

Run 5k

Power Clean  5/  4/
Clean & Jerk  3/  1/  1/  1/
OH Squat  3/  2/  1/  1/
Walking Lunge Press  3x6ea/
Assisted Glut Ham  3×8/

Bench Press  10/60%  2×8/70-75%  2×6/80-85%

5min rest

Run 5k

3-2-1 AQAP for time:
Snatch w/225lbs
Clean & Jerk w/315
After Wednesdays Oly WOD
I did the OH squat 2/315lbs. Its been a long time since I F@*ked up my shoulder on a muscle up!!! Thank GOD for Dr. T and my Team @ CFB!!!

Rest

Front Squat  3/  3/  3/  *3/
Push Jerk  1/  1/ 1/ *1/ *1/
Work to MAX weight on both exercises.  Take 1-2 min. rest between sets

5-15 min rest

AQAP for time of:
9-6-3 Power Snatch (M=135lb/W=95lb)
15-10-5 Ring Dip

Front Squat  10/  6/  3/  3/  3/
Work to MAX weight

5min rest

3 rounds AQAP of:
800m Run
15 Split Jerk (M=95lb/W=65lb)
15 Ring Dip (2x Jumping Ring Dips)