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Monday, August 14

Snatch pull + snatch + OHS Building up in weight for 5 sets 10 min AMRAP 30 double unders 15 power snatches

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Tuesday, August 15

Front squat 5×3 27-21-15-9 Thrusters Burpee over bar

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Wednesday, August 16

Deadlift 5×5 5 RNDS 10 S2OH 10 Pullups 100m farmers carry

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Thursday, August 17

Clean + front squat + jerk Building up in weight for 5 sets 15 min AMRAP 3 Clean & jerks 3 T2B 6 C&J 6 T2B 9 C&J 9 T2B Etc…

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Friday, August 18

Skill: Max height box jump 16 min EMOM 40sec box jump over 40sec row sprint

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Saturday, August 19

OHS 5×3 For time: 800m run 15 OHS 400m run 15 OHS 200m run 15 OHS

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Sunday, August 20

Strict Press 5×5 Death by Slam ball (max 15 minutes) TABATA: plank/ hollow body hold (alt)

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Monday, August 7

Pendlay row- 5×10 -superset paloff press x10 4rnds for time  400m run 10 hand-release push-ups 10 DB thrusters 

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Tuesday, August 8

Backsquat- 4×10 -superset DB row x10 For Time 100 DU 20 kb swing 20 slamball  75 DU 15 kb swing  15 slam ball 50 DU 10 kb swing 10 slam ball 

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Wednesday, August 9

Snatch grip deadlift- 5×5 -superset :30 weighted planks  16 min EMOM 40sec handstand hold 40sec goblet squat

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