083021-090321

Monday (Aug 30th) STRENGTH: Power Clean & Jerk 5x3 Reps @75-80% *All sets at the same weight WORKOUT: 10:00 EMOM Min 1) 10 Power Cleans @135/95lbs Min 2) 10 Bar Facing Burpees *Add 1 Burpee each round so it goes: 10-11-12-13-14 BFB

Tuesday (Aug 31st) STRENGTH: Back Squat 20-15-10-5 *Work up each set to a challenge set of 5

WORKOUT: 6 Rounds For Time: 21/18 Cal Bike 14 Wall Balls @20/14lbs 7 Muscle Ups *20:00 Time Cap

Wednesday (Sep 1st) STRENGTH: Deadlifts 5-5-5+ @70% of 1RM *Last set go for max reps between 5 and 10 no more than 10 though!

WORKOUT: For Time: 500m Row 21-15-9 Bench Press @1xBW/0.75xBW

Thursday (Sep 2nd)

WORKOUT:

4 Rounds For Time:

800m Run

50 Sit-Ups

100ft HSW

*35:00 Time Cap

Friday (Sep 3rd)

SKILL:

5 Rounds For Quality:

6 SHSPUs

6 Strict C2B Pull-Ups

15 V-Ups

*quality work, rest as needed bt sets.

WORKOUT:

5 Rounds For Time With a Partner:

6 Power C&Js @155/105lbs

11/8 Cal Bike

*Alternate Rounds With a Partner