Week of August 22, 2016

Tuesday

A. Power Clean+Clean (1+2)@60%x2, @65%x2

B1. Strict Pull up-aim for 10 sec up/10 hold/10 downx3

B2. Muscle up transition workx10 repsx3 (if capable of strict-1-2 strict)

B3. 1 arm DB Rowx5/sidex3 (hold false if possible)

12 min amrap

15/10 Cal Row

10 Hang Power Cleans

10 Ring Dips (Dips/Push Ups)

Wednesday

A. Deadliftx3x10@75%

B1. Hip Extensions on GHD (if class size is large, Good Morning)x10x3

B2. 100 FT DBALL WALK AT CHESTx3

Break up however you like

1 Mile Run

75 Box Jump Overs

50 Power Snatch@115/75

Thursday

A1. Front Squatx6x2@60%, x5@65%,x3@70%

B1. 1 ARM DB Pressx5/armx3

B2. HS slow negative 10-20 secx3-5x3

5 min AMRAP

10 Wall Ball

10 STO

Rest 2 min

7 min AMRAP

25 Wall Ball

*every time the ball drops 10 burpees (ball MUST drop at 25-do 10 burpees)

15/10 cal AB


Friday

A1. Snatch Balance+OHS (1+2)-3 second hold in the hole

A2. Ring Pull Upx2-3x3 sets

A3. Bench prone straight arm DB extension x 10 x 3 sets


21-15-9

CTB Pull up

*50 DU after each round (150 singles)

NO REST

9-6-3

Bar MU

*20 KBS after each round

*subs down would be Jumping CTB/pull up or Jumping CTB/elevated feet ring row


Saturday

TBD


Sunday

90 sec Bike/run/row/ski

90 sec rest

45 sec goblet squat

45 sec burpees

90 sec rest

90 sec Bike/run/row/ski

90 sec rest

45 sec step ups or box jumps

45 sec empty bar thrusters

90 sec rest

x3-4


Monday

A. Hang Snatchx3x5@70%

B1. Power Jerk+ Jerk (2+1)x5@65-70% OR drilling

B2. HSPU negative-10 sec.x2x5 (push up negatives if you do not have a push up)

+

3 rounds

16 DL @ 65%ish (should be doing in small sets!)

12 HSPU

9 Burpee box jump

1 legless rope climb

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