Tuesday August 4 - Saturday August 8, 2020

No classes Monday Aug 3

Tuesday August 4

Part A

4 x 2 Power clean thruster - a little heavier than last week

Part B

EMOM x 4
8 Thruster @ 60%

Part C

Every 90sec x 6
3 power cleans  135/95                             
3 front squats
3 push press
AMRAP Burpees      
rest 90sec

Wednesday August 5

Part A

3 x 3 Tall snatch

Part B

6 x 1 Power snatch + 1 Hang squat snatch
 a little heavier than last week

Part C

10 rounds 
7 OH squat 95/65
7 TTB  
200m run

Thursday August 6

Part A

E2MOM x 5
SA Dumbbell complex
3 strict press
4 push press  
5 push jerks

Part B

8 rounds
1min to complete 12/10cal on rower in remainder of time AMRAP
3 DB push press 50/35  
3 Devils press
1min rest

Friday August 7

Part A

Deadlift - try to finish a little heavier this week  
With a running clock  
0:00- 9 reps
2:00- 7 reps  
4:00- 5 reps  
6:00- 3 reps
8:00 -1 rep  
9:00- 1 rep  
10:00- 1 rep  
11:00 -1 rep  
12:00 - 1 rep

Part B

40 DU's  
30 GHD
20 Duo DB deadlift 50/35
10 HSPU  
30 DU's
20 GHD
10 Duo DB DL
5 HSPU

Saturday August 8

Part A

15min mobility

Part B

1-mile run
20min AMRAP  
5 pull ups
10 push ups  
15 air squats  
20 sit ups
1-mile run