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Week of August 2, 2018

Monday

A. 7/5 cal Bike into 1 Squat Clean@80%x10 rounds

B1-3 Strict T2B+10 sec L-sitx3

B2-Side Plankx20 sec/sidex3

B3-heavy Farmers Carryx100 FTx3


12 rounds

4 Bar facing Burpees

6 thrusters@75/55

20 DU/40 SU


Tuesday

5 Rds Changing Variance

500 M Row

10 Wall Ball

10 pull ups

10 Deadlifts

200M Run

Rest 3 min after each round


If a round takes longer than 5 min, reduce the reps


Wednesday

A. Snatch Pull@90%x3x3 (Tempo Snatch DLx3x3-pauses above knee and at position 1 then slow shrug)

B1. Snatch RDL@80%x5x3

B2. Snatch Push Press@90%x3x3


12 Min AMRAP

10 Power Snatch

25 KBS

15 Box Jump Overs


Thursday

A1. Back Squatx2x4@90%

A2. Bulgarian Split Squatx5/legx4


Partitioned in ANY WAY YOU LIKE-soft 20 Min CAP

1 mile run

200 Air Squats

50 T2B


Friday

A. Jerkx3x2, x2x3@85%

B1. Wall Walkx1-3x3

B2. Body Tightenerx10 sec hold/10 sec restx3x3


150M Ski

8 OHS

4 HEAVY Sandbag to shoulder

Rest 1 min

x5

Saturday-TBD



Sunday

Bike Cals

Row Cals

50-40-30-20-10

Rest 10 min

x2


*if subbing running etc, time domains should be around 3 min/2:30/2/1:30/1 or less

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