Monday 8.20

A.
E2MOM X 12:
Tempo Back squat x 5 reps @ 60-70%

Tempo - 3 second descent each rep.

B.
AMRAP X 8:
15 DeadLifts (165/105)
30 Hand Release Push-ups
25 DeadLifts
50 Hand Release Push-ups
35 DeadLifts
70 Hand Release Push-ups

RX: 165/105
D2: 135/85
D3: 95/65

Friday 8.17

A.
Power snatch
Heavy single

B.
In 3 minutes complete:
6 Power Snatches 80% of A.
Immediately into…
Max Wall Balls (20/14) in the time remaining.

Rest 2 minutes, repeat for 5 rounds.
Score equals total number of walll balls.

D2: 115/75
D3: Hang Power snatch 95-75/65-45

Thursday 8.16

4 RFT:
75 *Unbroken Double-Unders
25 Abmat Sit-Ups
100 Meter Sandbag Bearhug Carry

*Every break in double-unders stop and run 200 meters. Pick up where you left off.

RX: 20 GHD Sit-Ups
D2: 50 Unbroken Double-unders
D3: 25 Unbroken Double-unders

Wednesday

A.
4-5 sets:
DB Step-ups x 8 reps each leg @30x1
Rest 30 seconds
Tempo Bent over Rows x 8 reps @ 30X1
Rest 1 minute

B.
AMRAP 15 MINS:
15 HSPU
25 Deadlifts (185/115)
15 Burpees/Bar
25 Pull-ups

Tuesday 8.14

A.
Front Squat 5x3 @ 80-85%
(%’s off of last weeks heavy single)
Rest 2 minutes after each set.

B.
3 Rounds for time:
20 Alternating DB Front Rack Lunge steps (50/35)
40 KB Swings (70/53)
20 T2B

D2: Lunges - 40/30 — KB’s - 53/35
D3: Lunges - 30-20/20-15 — KB’s - 35/26