080618-081118

Monday 080618

EMOM X 10

3 Back Squat

For Time: 75 Power Snatches (75/55)

Tuesday 080718

For Time: 1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95)

directly into...

2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95)

directly into

3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95)

Wednesday 080818

Strength

Deadlifts

Build to a heavy set of 10

3 Rounds: 20 Deadlifts (155/105) 15 Burpees 20 Hang Dumbbell Reverse Lunges (50’s/35’s) 15 Toes to Bar

Thursday 080918

Gymnastics

9 TTB

7 Pull Ups

5 Chest to Bar

3 Bar MU

4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups

20 Pull Ups

10 DB Thrusters

Friday 081018

Barbell Gym

Power Clean

EMOM X 12

Min 0-3: 4 Power Clean

Min 4-7: 3 Power Clean

Min 8-11: 2 Power Clean

AMRAP 20: 400m Run/500 Meter Row Max Strict Pull-ups