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