Monday 8/23

“Strength”

Below Knee Hang Snatch
4×3 @ 70-75%
15:00 Clock

“Conditioning”

5 sets
Min 1: 15 Box Jumps
Min 2: 5-8 Muscle-Ups
Min 3: 12/10 cal row
Min 4: Rest

Silver: Strict Pull-Ups
Bronze: Ast. Strict Pull-Ups, 10/8 Cal

Tuesday 8/24

“Strength”

Jerk w/ pause in dip
5×3 @ 75%
15:00 Clock

“Conditioning”

AMRAP 8 minutes
3-3-3-6-6-6-9-9-9 Cleans (185/125)
3-6-9-12-15-18-21 HSPU

Silver: 155/110, Box HSPU
Bronze: 95/65, Seated Shoulder Press

“Finisher”

3 Rounds For Quality
15 Hollow Body Rocks
20 Toe-Touch Crunches

Wednesday 8/25

“Conditioning”

Teams of 2

12min AMRAP
(P1) 7 Deadlift KB (70s/53s)
(P1) 60ft. Farmers Carry
(P2) 7 Deadlift KB (70s/53s)
(P2) 60ft. Farmers Carry
(P1) 50 Double Unders (50 singles)
(P2) 50 Double Unders (50 singles)
Rest 5:00

12min AMRAP
10 Dumbbell Thruster (40/30)
20 AbMat Sit-Ups
4 60ft. Shuttle Runs
Trade Reps

Silver: KB 53/44, DB 35/25
Bronze: KB 35/25, DB 25/15

Thursday 8/26

“Strength”

1 PC + 3 Pause FS
4×1 @ 75% 1RM Clean
15:00 Clock

“Conditioning”

3:00 AMRAP
10 Push Jerk (135/95)
12/10 Calorie Bike
-rest 2:00-
3:00 AMRAP
10 Front Squats (135/95)
12/10 Cal Row
-rest 2:00-
3:00 AMRAP
10 Push Jerk (135/95)
12/10 Calorie Bike
-rest 2:00-
3:00 AMRAP
10 Front Squats (135/95)
12/10 Cal Row

Silver: 115/75
Bronze: 65/45

Friday 8/27

“Strength”

OHS :02 Negative
5×3 75%
15:00 Clock

“Conditioning”

20 AMRAP
25ft. SA DB OH Walking Lunge (50/35)
8 DB Facing Burpees
25ft. SA DB OH Walking Lunge (50/35)
8 Chest To Bar Pull-Ups

Silver: 40/25
Bronze: 25/15

Saturday 8/28

“Conditioning”

4 Rounds For Time
400m Run
20 Push-Ups
15 Air Squats
-Rest 3:00-
3 Rounds of
500m Row (1000m Bike as sub)
15 Box Jumps
20 Wall Ball

40 min cap

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