Monday 8/30

“Strength”

Jerk
4×3 @ 80%
15:00 Clock
*Pause in the catch position for each rep

“Conditioning”

“Mary”
20 min AMRAP
5 HSPU
10 Pistols
15 Pull-Ups

Silver: Box HSPU/ PU
Bronze: Seated Shoulder Press or HR Push-Ups/ Asst. Pull-Ups

Tuesday 8/31

“Strength”

Snatch
1 High Hang + 1 Hang + 1 Snatch
4×1 @ 75-80%
15:00 Clock

“Conditioning”

Open 11.1
10 min AMRAP
30 Double Unders (60 Singles)
15 Power Snatches (75/55)

Silver: 65/45
Bronze: 45/35

“Finisher”

3 sets
1:00 Plank
:30 Side Plank
:30 Side Plank
-rest 1:00-

Wednesday 9/1

“Conditioning”

Teams of 2
In 5:00
Max Reps Calorie Bike
-Rest 2:00-
In 5:00
Max Reps Bench Press (135/95)
-Rest 2:00-
In 5:00
Max Reps Calorie Row
-Rest 2:00-
in 5:00
Max Reps Wall Balls (20/14)
-Rest 2:00-
In 5:00
Max Reps Partner WB Sit-Ups (20/14)

*Trade Reps As Needed

Thursday 9/2

“Strength”

OHS
4×3 @ 75-80%
2 sec pause in the bottom
15:00 Clock

“Conditioning”

For Time
50 Burpee Box Jump Overs
40 Toes To Bar
30 Overhead Squats (95/65)
20 Push-Press
10 Muscle Ups

“Finisher”

3 Sets
5/5 Feet Elevated SL Glute Bridge
rest :30

Friday 9/3

“Strength”

Clean
2 Power Clean + 1 Clean
4×1 @ 80% 1 RM Clean
15:00 Clock

“Conditioning”

“DT”
5 Rounds For Time
12 Deadlift (155/105)
9 Hang Power Clean
6 Shoulder To Overhead

Silver: 135/85
Bronze: 95/65

“Finisher”

Tabata
Hollow Rocks
8x:20on/:10 off

Saturday 9/4

“Conditioning”

2 Rounds For Time

40 Wall Balls (20/14)
400m Run
40 Push Press (45/35)
400m Run
40 Lunges
400m Run

30 min Cap

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