Thursday October 1 2015 Hang Squat Snatch 3 x 2 @ 75% of 1rm snatch Snatch Pulls 3 x 2 @ 80% of 1rm snatch Overhead Squats  4 x 3 @ 70% of 1rm OHS Prowler Push 4 x 50 meters “heavy as possible”

Power Clean 4 x 3 @ 70% of 1rm cleanFront Squats 4 x 3 @ 70% of 1rm front squatFor max reps:2 Minutes – Power Cleans 135/851 Minute Rest2 Minutes – Front Squats 155/1151 Minute Rest2 Minutes – Thrusters 95/65

Complete the cycle 3x:2 Snatch Grip Deadlift + 1 Hang Snatch @ 70% of 1rm snatchThrusters4 x 5 @ 60%-70% of 1rm C&JSeated Good Mornings 3/3/3/3/3Strict Pull Ups50 Total

Hang Squat Clean3 x 2 @ 75% of 1rmMax Hang Squat Cleans 30 sec @ 60% of 1rmBack Squat 3 x 5 @ 75% of 1rmAMRAP – 10 Min3 HSPU 6 Toes To Bar9 Burpees

Front Squat 4 x 3 @ 70% of your 1rm front squat, add a 3 sec. pause to each squatComplete for time:40 Deadlifts 185/12524 STRICT HSPU’s 8 Legless Rope Climbs

Snatch 2 x 2 @ 75% of your 1rm snatch, add a 3 sec. pause at the top of the kneeOverhead Squat 4 x 3 @ 70% of 1rm overhead squatSplit JerkFind a 3 rep max (7 min cap)

Power Clean (touch and go speed)3 x 3 @ 70% of your 1rm cleanComplete 3rds for time:800m Run40 Double Unders10 STRICT Pull Ups

Snatch Grip Deadlift3 x 3 @ 75-80% of 1rm snatch, 3 sec. pause at the top of the kneeThruster (from rack)3 x 5 start at 60% of your 1rm clean & jerk. Add weight each setComplete 4rds for time:20 American Swings15 Toes To Bar 10 Box Jumps