friday 15jan16-monday 18jan16

Friday 15jan16
A) Open Workout 11.4
     10:00 amrap of:
       60 bar facing burpees
       30 overhead squats @ 120/90
       10 muscle ups
B) Back Squats
     2x5 @ 60, 65%
     2x3 @ 75, 80%
     2x1 @ 85, 90%
C) 20 x :30 on, :30 off assault bike (or airdyne)

Saturday 16jan16
A) 3 rounds, for time, of:
     50 double unders
     10 clean/jerk @ 115/75
B) 27-21-15-9
      rowing calories
      power snatch @ 95/65
C) 5 x 2:00 rounds (rest 2:00 between)
      amrap of:
       1 clean/jerk @ 225/155
       1 rounds of "Mary"

Monday 18jan16
A) Snatch
     1. every 2:00 x 3 sets -- 1 power snatch + 1 full snatch @ 70%
     2. every 2:00 x 3 sets -- 2 power snatches @ 75%
     3. every 2:00 x 4 sets -- 2 full snatches @ 80%
B) Front Squats
     x5 @ 60%
     x3 @ 70%
     x2 @ 80%
     x1 @ 90%
     x5 @ 80%
C) 14:00 amrap of:
     50 calorie row
     40 box jumps @ 24/20
     30 power snatch @ 115/75
     20 bar facing burpees
     10 clean/jerk @ 115