131211 Deadlift

Warm up:
5 min DROMs

Strength:
Deadlift 3RM
#240

Metcon:
4 rounds for time:
25 Wall ball #20
10 Power Snatch #75
Rest 1 min after each round
Time: 14:55

131210 Active Recovery

2.5 mi run

131209 Shoulder Press

Warm up:
5 min DROMs

Strength:
Shoulder Press 5RM x 3
#125 x 5 x 3

Hi rep sets
#95 x 15; #95 x 7

131208 Back Squat

Warm up:
3 min Airdyne
5 min DROMs
10 overhead squats

Strength:
High Bar Back Squat 3's
#210 x 3 x 3

Metcon:
3 rounds for time of:
15 30" box jumps
12 pull-ups
9 #115 Front Squats
Time: 8:23

131207 Bench Press

Warm up
5 min jump rope
5 min DROMs

Strength
Bench Press 5RM x 2
#175 x 5; #175 x 4

Metcon:
15 min AMRAP of:
400m run
15 GHD sit-ups
15 Wall balls
Score: 3 rounds + 400 + 1GHD

131206 Active Recovery

A.M.
2.5 mi run

P.M.
Barbell technique
Muscle snatch
65 x 5, 75 x 5, 85 x 5, 95 x 5
Muscle clean
95 x 5, 115 x 5, 125 x 5
Power clean
135 x 5, 145 x 5, 155 x 3, 165 x 3

131205 Deadlift

Warm up
3 min jump rope
5 min DROMs

Strength
Deadlift 5RM
235#

Metcon:
5min AMRAP
5 155# power clean
5 burpees
Score: 3 + 4 power cleans