Monday Aug 31 - Saturday Sept 5, 2020

Monday August 31st

5 rounds                                            
5min AMRAP                                   
1 round Barbara                    
Max reps X barbell movement 135/95                                           
2min rest after each round                                                           
Power Cleans                                                   
Front squats                                      
Hang squat clean                                 
Power clean & jerk                       
Cluster

Barbara=                                       
20 pull ups                                      
30 push ups                                       
40 sit ups                                             
50 Air squats                                 
*modify reps accordingly

Tuesday September 1st

Part A

Bench press                                              
3,3,2,2,1,1

Part B

10 Rounds                                       
200m run                                       
25 DU's                                           
Rest 1min after each round  
 
Wednesday September 2nd

Part A

3 x 3 snatch balance                  
3 x 3 tall snatch                                
3 x 3 snatch

Part B

AMRAP 7min                                         
3 bMU or 6 C2B                                               
6 squat snatch 125/85               
9 Cal row                                            
12 TTB                                                
rest 3 min                                      
AMRAP 7min                                        
3 bMU or 3 jumping transitions                                               
6 OHS 125/85                                    
9 Cal row                                            
12 GHD  

Thursday September 3rd

Part A

Strict Overhead press                       
3,3,2,2,1,1

Part B

3 Rounds for time                             
600/400m row                                          
3 rounds                                           
1 rope climbs                                     
4 SDLHP 115/75                         
8 Alt pistols  

Friday September 4th

Part A

For time                                                      
15-12-9-6-3                                                 
TTB                                                                     
Push ups                                                                
15-12-9-6-3                                                 
Dips                                                               
Pull ups

Part B

Row for max meters/reps with a partner 15min
0-3min- max reps Push press 95/65
3-6min min- max HP clean
6-9min- max OH squats
9-12min- max front rack lunges
12-15min max P snatch

Saturday September 5th                                      

Part A

15min mobility

Part B

For time                                         
50 Burpee box jump 24/20                                                   
1000m run                                            
50 P snatches 95/65              
1000m run                                        
10 lengths OH walking lunges 45/25                                                           
1000m run                                          
50 HP C&J 95/65