August 1-August 6
Backed off
Monday
10 Min EMOM
Min1-2 Power Clean @60%
Min2-10 Bar Facing Burpees
10 Min EMOM
Min1-1 Legless RC+1 Rope Climb
Min2-7 Strict HSPU
10 Min EMOM
Min1-2 Power Snatch@60%
Min2-50 DU
10 Min EMOM
Min1-5 Strict Pullups (advanced 3 Ring MU)
Min2-5 Dips (Advanced 3 barmu)
Tuesday
8 min EMOM
6-8 Double DB Snatch
3 sets
8 Double DB Single LEG RDL/side
Rest 30
20 Step ups
Rest 2 min
3 sets
5 min AMRAP
10 alternating DB snatch
10 DB Push Press
10 Db Front Squats
*if barbell, go really light
Wednesday
10 min EMOM
1-10 left side plank clamshells
2-10 left side plank powell raises
3-10 right side plank clamshells
4-10 right side plank powell raises
5-5 push ups to downward dog
24 min EMOM
1-8-10 devil press
2-30 seconds of skater squats
3-30 secs shoulder taps
4-6-8 box jump overs (high if you want)
Thursday
4 sets
8 Rear foot elevated split squat/side
rest 30
16 russian kbs
rest 30
12 single leg glute bridge/side
rest 2
4 rounds
800M Run
20 OHS-light (look for close to UB here)
Friday
TBD-some Games FUN
Saturday
TBD-some Games FUN