Monday Aug 17 - Saturday Aug 22, 2020

Monday August 17

Part A

3 attempts to max rep rMU

Part B

Set the room up as a large circuit  
3 rounds 40sec work:20sec rest  
cal on ski erg   
KB swings 1.5/1p       
Push ups   
SDLHP 95/65    
cal on rower
Box jumps 20/14   
Push press 95/65    
Cal on bike   
pull ups  
DU's  
Front squat 95/65   
WBS 20/14   
rest 2min after each round

Tuesday August 18

Part A

 3 rounds NFT

1 LL rope climb OR 15sec rope hold  
1 rope climb  
20 alt pistols

Part B

 4 rounds
Row max calories in 1min  
directly into 3 rounds
3 Deadlifts 135/95  
2 HP clean   
1 push jerk    
rest 1min   
Score is calories and time to complete

Wednesday August 19

Part A

30min to build to a heavy single power snatch then spend the remaining time building to a heavy hang squat snatch

Part B

15min AMRAP   
1 round of Cindy + 1 Squat snatch 115/75   
1 round Cindy + 2 squat snatch   
1 round of Cindy + 3 Sq snatch…

Thursday August 20

Part A

5min cap    

15-12-9-6-3  
TTB  
Push ups
At the 5min mark
5min cap
15-12-9-6-3       
Dips   
Pull ups

Part B

Run conditioning    
2 rounds   
0-7min- 1000m run  
7-13min- 800m run    
13-16min-400m run    
repeat   

Friday August 21

Part A

30min to build to a heavy single deadlift

Part B

0-4min    
2 rounds  
21 Lateral hop over DB
12 DB thrusters 50/35   
21 Hop overs  
9 DB Clean & jerk
21 hop overs    
6 devils press
4-8min
21 Hop overs
6 Devils press    
21 hop overs  
9 C&J   
21 hop overs  
12 Thrusters   
 
Saturday August 22

Part A

15min mobility

Part B

Buy in 1000m run  
5 rounds   
10 front squats 125/85  
5 Thrusters  
5 bMU      
10 TTB    
Buy out 1000m row