Monday August 1
Every :90 for 5 sets:
1st 3 squat snatches @6070% of 1RM snatch
2nd 13 muscle ups or 35 pull ups/ring rows
+
AMRAP in 7:00
200m run
5/side 1arm dumbbell/kettlebell overhead squats
10 burpees
+
Not for time:
Accumulate :60/side plank
Tuesday August 2
A. Split jerk, 7x1, begin a set every :60
+
AMRAP in 6:00
10 deadlifts, 95/135
10 box jumps
+
3:00 rest
+
AMRAP in 6:00
3 wall walks
40 double unders or 80 single unders
+
Not for time:
200m tough farmers carry
Wednesday August 3
A. 1 &1⁄4 back squat, 444, 2:00 rest
B1. Dumbbell shoulder press, 3x68, :60 rest
B2. Ring dips or handrelease push ups, 3x68, :60 rest
+
3 rounds for time:
8 alternating pistol squats or 8 alternating lunges
10 shoulder to overhead, 65/95
12 toes to bar
Thursday August 4
A. Hang power clean, 3333, begin a set every 2:00
+
For 16:00, begin a set every 4:00
8 power cleans, moderate, you pick the weight
16 handrelease push ups
200m run
+
3 sets:
:30 hollow rocks
:30 rest
:30 flutter kicks
:30 rest
Friday August 5
A. Max out Friday
+
AMRAP in 10:00 with a partner
Partners trade movements
12 wall balls, 20 to 10’/14 to 9’
10 pull ups or ring rows
8 burpees