Training August 16th – 22nd

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SUNDAY

Sunday Fun Day!

MONDAY

12 min to find a max in the complex:

Power Snatch + Overhead Squat

-then-

3 rounds for time:

400m run

21 Overhead Squats @ 75/55#

12 Chest to Bar Pullups

TUESDAY

Week 8 Clean and Jerk

Find a 1RM Clean & Jerk

WEDNESDAY

“31 Heroes”

Teams of 2

AMRAP 31:

8 Thrusters @ 155/105

6 Rope Climbs @ 15′

11 Box Jumps @ 30/24”

* One athlete works at a time while the second athlete completes a 400m run w/sandbag (45/35 lbs.). Once the run is done, the athletes switch roles and continue the AMRAP where the first athlete left off.

THURSDAY

“You Thought the Sprints were Over”

8 Rounds

5/3 cal Row

100’ Sprint

3 Power Cleans @ 165 / 110 lb

100’ Sprint

*Rest as directed between rounds.

FRIDAY

Find a 2 RM Front Squat

-then-

EMOM 5, 2 reps @ 87% 2RM

-then-

60-30-15

Wall Ball Shots@ 20/14#

2x Double-unders

SATURDAY

10 rounds for time:

5 Handstand Push-ups

10 One-legged Squats, alternating

15 Pull-ups

*Mainsite: July 17th 2015

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