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August 14-20

Monday

A. Hang Snatch+Snatch+ OHS -build to a heavy single

B. Paused Hang Snatch Pullsx3x3@120% of snatch-the pause is in the hang


5 rounds

50 ft sled pull

100 fr sled push

15 box clears


Tuesday

A. Back Squatx3x8@65%

B. Single Leg RDLx10/legx4-6 sets

C. Heavy KBSx20x4-6 sets


120 DU

40 OHS

12 Muscle Up or burpee pull ups

40 Power Snatch

8 Muscle Up or burpee pull ups


Wednesday

A. Push Pressx5x5@65%

B1-Bar Dipsx10x4

B2-:10-:20 L Sitx4


6-5-4

CTB or Pull up

*barbell

Rest 2 min after each set


Round1-Power Clean

Round 2-Front Squat

Round 3-Thruster

Round 4-Hang Power Clean


Thursday

Run 2000M

Rest 2 min

x3


Friday

A. Clean and Jerk-build to a heavy double

B. Deadliftx6x3@75%


12 min AMRAP

8 Deadlifts

10 bar facing burpees

60 ft hswalk


Saturday

With a partner


30 min

16 DB Devil Press

40 cal row

120 DU

40 t2B

70 Wall Ball


Sunday

EMOM 40

1-15/12 cal row

2-2 Rope climbs

3-12/9 cal bike

4-100 Ft Heavy Farmers Carry





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