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
