30Jan2015 – Friday

A. Snatch Complex – 5×2 *Power Snatch + Snatch (Full)   B. WOD: 12 min AMRAP 30 Wallballs (20/14#) 15 Power Cleans (135/95#) 5/3 Muscle Ups (Guys/Gals)  

29Jan2015 – Thursday

A. Bench Press – 4×8 Moderate Weight   B. WOD: 3RFT 10 Front Squats (135/95#) 10 Hang Power Cleans 10 Push Jerks  

27Jan2015 – Tuesday

A. Clean Complex – 5×3 *Power Clean + Power Clean + Jerk @ 80-85%. B. WOD: For Time 30 Clean & Jerks (135/95#) 50 Cal Row

26Jan2015 – Monday

A. Power Snatch – 5×3 *Work up to 80-85%. B. 100 Sit-Ups C. WOD 30.20.10 Box Jumps (24/20) CTB Pull-Ups Push Press (115/75#)