Monday August 1

Every :90 for 5 sets:

1st­ 3 squat snatches @60­70% of 1RM snatch

2nd­ 1­3 muscle ups or 3­5 pull ups/ring rows

+

AMRAP in 7:00

200m run

5/side 1­arm dumbbell/kettlebell overhead squats

10 burpees

+

Not for time:

Accumulate :60/side plank

Tuesday August 2

A. Split jerk, 7x1, begin a set every :60

+

AMRAP in 6:00

10 deadlifts, 95/135

10 box jumps

+

3:00 rest

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AMRAP in 6:00

3 wall walks

40 double unders or 80 single unders

+

Not for time:

200m tough farmers carry

Wednesday August 3

A. 1 &1⁄4 back squat, 4­4­4, 2:00 rest

B1. Dumbbell shoulder press, 3x6­8, :60 rest

B2. Ring dips or hand­release push ups, 3x6­8, :60 rest

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3 rounds for time:

8 alternating pistol squats or 8 alternating lunges

10 shoulder to overhead, 65/95

12 toes to bar

Thursday August 4

A. Hang power clean, 3­3­3­3, begin a set every 2:00

+

For 16:00, begin a set every 4:00

8 power cleans, moderate, you pick the weight

16 hand­release push ups

200m run

+

3 sets:

:30 hollow rocks

:30 rest

:30 flutter kicks

:30 rest

Friday August 5

A. Max out Friday

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AMRAP in 10:00 with a partner

Partners trade movements

12 wall balls, 20 to 10’/14 to 9’

10 pull ups or ring rows

8 burpees