7/27/16: Wednesday

Push Press
5×5

3 Rounds for total reps:
1 Minute Strict Press (65/55)
1 Minute Plyometric Push-ups
1 Minute Strict Chin-ups
1 Minute Strict Ring dips
1 Minute Ball Slams (30/20)

1 Minute Rest

7/25/16: Monday


Workout of the Day
3 Position Snatch – Floor, Below Knee, Above Knee
6 Working sets starting at 60% and working to max
Snatch Pull
3 sets of 4 reps
then
Overhead squat 
50 reps (135/95)
Starting at 1:00, perform 5 burpees every minute