Monday, August 10 - Saturday, August 15

Monday, August 10

Warm-up:  2 rounds - 5 hanging scap pull + 5 kip swing + 10 muscle clean + 10 bootstrapper + 15 pvc pass through + 15 ring row + :30 easy jump rope 

Strength:

Every 2:00 x5 (10:00) - 

10-8-6-4-2

Power clean @ 50, 55, 60, 65, 70, 75% 1RM respectively 

*Weight should be light enough to complete each set with touch-and-go reps

WOD:

20:00 EMOM for total reps - 

1. :40 bar muscle-up or pull-up 

2. :40 wall ball (20/14 or 14/10 or 10/6) 

3. :40 double under or singles 

4. Rest 

Accessory: 

Tabata alternating banded side steps