A1. Deadlifts 7 rounds of 3 reps
135, 155, 165, 175, 185, 195, 210
A2. Close grip ring pushups 7rounds of 7 reps
B1. 21 unbroken KB swings x3 - 53lb
B2. 75 pushups x3

Saturday, January 29

For 10 min on the minute:
2 Power Clean - 95lb on first 5, 105lb on next 5

As many total reps in 12 minutes;
5 HSPU
5 ring dips
5 ring rows

Friday, January 28

WOD:
row 1K


+

5 rounds:
25 chin ups
7 push jerk - 95lb - from ground

Time: 22:21

Thursday, January 27

A.M. workout
A1. Ring Dips @ 21X1; amrap (-1) x 3; rest 90 sec
A2. GH Raises @ 2010; 20 x 3; rest 90 sec
B1. Clap Push Ups @ 10X0; amrap x 3; rest 90 sec
B2. GHD Back Extensions @ 1010; 25 x 3; rest 90 sec
C. Close Grip Push Ups @ 1010; amrap x 3; rest 60 sec

P.M. workout
6 sets:
60 sec run @ 85%
60 sec box jumps 14"
60 sec double unders
rest 5 min

Tuesday, January 25

Row:
Warm up - 5 min @50 %
3 sets
8 min @ 75%
2 min @ 50%
Cool down - 5 min %50%

Monday, January 24

A.M. workout:

A. Hang Power Clean - 3,3,3,3,3,3,3; rest 4 min (95, 95, 105, 105, 105, 105, 95lb)
B. Freeze Box Jumps - 4 sets of 6; rest 90 sec
C. Max Vertical Jump - 3 attempts per set x 3 sets;  2 min b/t sets

rest 6 hours

P.M. workout:
3 rounds of 6 min AMRAP:
3 thrusters - 95lb from ground
10 chin ups
15 double unders
rest 10 min b/t sets

Saturday, January 22

A1. Bench Press 30x0, wave load
   (95, 125, 145, 115, 125, 135lb)
A2. Clean Grip Deadlift 5 reps x6
  (135, 155, 175, 185, 195, 195 lb)
B. Split Jerk 3reps x3
   (95, 105, 115lb)
C1. GHD Situps 10 x3
C2. Dumbell extension 7 x3