Friday 08/18

Strength Day

Part 1 = Back Squats

• 6 x 6 @ 65-70% of 1RM

• Every 2:30

Part 2 = Snatch

• Every 90s x 10 Sets

• Sets 1-5 = 1 High Hang Snatch + 1 Hang Snatch + 1 Low Hang Snatch

• Sets 6-10 = 1 Snatch

Thursday 08/17

Strength- Alt OTM x 12 mins

• Even: 12/9 Cal Row/Ski/Bike

• Odd: 5 Strict Press - build

WOD- 3:00 AMRAP + 2:00 Rest x 4 Rounds

• 25 Sit Ups

• “X” Push Jerks

• Max Lateral Burpees

Push jerks:

• Round 1= 21 @ 95/65

• Round 2= 18 @ 115/85

• Round 3= 15 @ 135/95

• Round 4= 12 @ 155/105

Wednesday 08/16

WOD- 3 RFT

• 40 DU

• 400m Run

• 12 HSPU

• 12 Russian KB Swings (70/53)

Post WOD- 3 RNFT

• 100m Reverse Sled Pull

• 1:00 Stationary KB Farmers Hold

• :30 Glute Bridge Hold

Tuesday 08/15

Strength- Every 3:00 x 5 Sets

• 10 Alt. Back Rack Reverse Lunges

• Build based off feel - goal ~70% of 1RM F.S.

WOD- For Time

21-15-9-15-21

• Cal Row

• P. Snatch (75/55)

Monday 08/14

Strength- Every 90s x 7 Sets

• 1 Power Clean + 1 Front Squat + 1 Push Jerk

• Build - goal weight 75-85% of 1RM C&J

WOD- For Time

24-16-8

• DB Hang C&J (50/35) switch arms every 4 reps

• C2B

Rest 4:00

8-16-24

• Alt. DB Snatch

• T2B