Snatch: 2-2-2-1-1-1 Worked up to 105lb snatch.
Clean and Jerk: 2-2-2-1-1-1 Worked up to 125lb C&J.

Endurance:
1 min on, :50 off
1 min on, :40 off
1 min on, :30 off
1 min on, :20 off
1 min on, :10 off
1 min on, :20 off
1 min on, :30 off
1 min on, :40 off
1 min on, :50 off
1 min on, :done.

Run 8.5 mph on treadmill. 1.0 incline. Last interval increased speed to 9.5-10.0 mph.

Back Squat 5-5-3-3-1-1

185-225-245-255-265-275lbs

25 reps of each:
Pistols
BOSU Pushups
Pullups
Dips

Deadlift 5-5-5-3-3-1-1-1

225-235-245-255-265-275-285-295lbs

Bench Press 10 x 2

155-165-175-185-195-200-205(1)-210(1)-210(1)-215(f)

Shoulder Press 1-1-1

95-105-115lbs

Push Press 1-1-1

125-135-145lbs

Push Jerk 1-1-1

155-165-170lbs

115 Shoulder to Overhead, 15 Reps
Jump Rope, 100 Reps
Burpees, 15 Reps

115 Shoulder to Overhead, 12 Reps
Jump Rope, 100 Reps
Burpees, 12 Reps

115 Shoulder to Overhead, 9 Reps
Jump Rope, 100 Reps
Burpees, 9 Reps

400m Run x 4 (60 sec rest)
200m Run x 6 (45 sec rest)
:30 on, :30 off Hill Climb 10.5 incline, 7.5 mph

Bench Press Find 1RM.

Used Smith Machine. Not sure how much the bar weighed but maxed out with two 45# plates and a 5# plate on each side.

800m Run 8.5mph
30 Dips
30 Box Jumps

400m Run 8.7 mph
20 Dips
20 Box Jumps

200m Run 10.0 mph
10 Dips
10 Box Jumps

Deadlift 2-2-2-2-2-2-2-2

185# 235#
225# 255#
225# 255#
235# 275#

800m Run
Tabata Situps
400m Run
Tabata Squats
200m Run
Tabata Burpees

3 sets of:

3 snatches +3 OHS

75-85-95lbs

5 x 2 Cleans

105-115-125-135(f)-135(f)

Need quicker hands....

Deadlift 3-3-3-3-3

205-225-245-265-275lb

Shoulder Press 3-3-3-3-3

95-105-110-115-125

bench Press 2-2-2-2-2-2-2-2-2-2

155lbs 175lbs
165lbs 180lbs
165lbs 185lbs
170lbs 195lbs
170lbs 200lbs

Friday AM

50 Dips
400m Run
50 BOSU Pushups
400m Run
50 HSPUS
400m Run

20:27
--------------------
Saturday AM

Push Jerk 1RM
165lbs

Death by Pullups: 9 rounds