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