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Monday (Aug 1st)


Strength:

Every 0:30 x9:00:

1 Snatch

*Start at around 75% and add weight every 3:00.


Compete:

4 Rounds For Time:

400m Run

10 Hang Squat Snatches @95/65lbs

*18:00 Time Cap


Train:

4 Rounds For Time:

200m Run

10 Hang Squat Snatches @75/55lbs


Tuesday (Aug 2nd)


Compete:

26:00 AMRAP (w/partner)

80/60 Cal Bike

8 Rope Climbs

1400/1200m Row '

80 KBS @55/35lbs


Train:

26:00 AMRAP (w/partner)

60/40 Cal Bike

30 Strict Pull Ups

1200/1000m Row

80 KBS @35/20lbs


Wednesday (Aug 3rd)


Strength:

Deadlift

5x4 Reps @75% of 1RM

*Re-set at the bottom of each rep


Compete:

For Time:

10-20-30-40 Wall Balls @20/14lbs

20 Sit Ups

*15:00 Time Cap


Train:

For Time:

5-10-20-30 Wall Balls @14/10lbs

14 Sit Ups


Thursday (Aug 4th)


Compete:

3 Rounds For Time:

70 DUs

20 DB Snatches @50/35lbs

Rest 1:00 b/t Rounds


Train:

3 Rounds For Time:

135 Single Unders

15 DB Snatches @35/20lbs

Rest 1:00 b/t Rounds


3 Rounds For Quality:

0:20 L-Sit Hold

10 DB Strict Press

20 Tricep Pull Downs


Friday (Aug 5th)


Strength:

Overhead Squat

5x5 Reps

*Work up in weight, stop when form is compromised


Compete:

3 Rds For Time:

10 Power Cleans @135/95lbs

10 Front Squats

10 Pull-Ups

*20:00 Time Cap


Train:

3 Rds For Time:

10 Power Cleans @95/65lbs

10 Front Squats

10 Ring Rows

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