Aug 17, 2017

Friday August 18th

A- Clean & Jerk                        
70% x 2 reps                                 
75% x 2 reps                               
80% x 2 reps (2x)

B- EMOM x 6                                
3P cleans + 3 front squats+ 3 push press- 135/95 (go light enough to stay unbroken on the minute

C- 8 rounds                              
3 Thrusters 145/105                           
10 Tall WBS 20/14        
30 DU's      

Aug 16, 2017

Thursday August 17th

A- HSPU/ walking tech work  

B- 2 sHSPU + 5 kHSPU                
3 sHSPU + 4 kHSPU                  
4 sHSPU + 3 kHSPU                       
5 sHSPU + 2 kHSPU             
If you re not able to do a strict HSPU do a 4sec negative 

C- 1000m run x 5
2 min rest after each round- try to maintain speed or get faster each round


Endurance WOD 

Forefoot WU
10 X 400m alternating between Threshold and Interval paces.
Equal recoveries between each

Aug 15, 2017

Wednesday August 16th

A- Snatch                                          
5 x 1 hang snatch + 1 snatch @ 80%

B- EMOM                            
TnG Barbell work 135/90                                    
Min 1-2- 5 P Snatch                    
Min 3-4- 5 C & J                 
Min 5-6- 4 Sq snatch
Min 7-8- 4 Sq C & J

C- 12min AMRAP                       
12 dips                                        
12 box jumps                            
12 SA OHS (6/side) 35/25                                         
24 sit ups     

Aug 14, 2017

Tuesday August 15th

A- MU- tech work

B- 2 MU + 5 dips                 
3 MU + 4 dips                
4 MU + 3 dips                    
5 MU + 2 dips                           
If you are not able to do Mus do aU'stict transition into dips

C- 15-12-9-6-3                          
Deadlifts 245/175
C2B 
GHD

Aug 13, 2017

Monday August 14th

A- Back Squat                              
75% x 5                                  
85% x 1                                  
75% x 5                                
87.5% x 1                                   
75% x 5                                  
90% x 1                                     
50% x 20 of 90%

B- For time                                              
30 C&J 135/95                
800m run                              
5 rope climbs                         
400m run                                

60 burpees     

Aug 12, 2017

Aug 11, 2017

Saturday August 12th

A- 21-15-9
Box Jumps
Wall sit 1min

B- 4 rounds                                       
10 HSPU                                            
10 TTB                                                    
10 Pistols per leg