Monday Aug 2 - Saturday Aug 7, 2021

Monday August 2nd

Closed

Tuesday August 3rd

Part A

5 rounds                                   
1 Cluster +                                       
2 Thrusters

Part B

6min EMOM  at 50% of above                                
1min- 15 thrusters                                                      
2min-12 thrusters                                            
3min-8 thrusters                                                     
4min- 15 thrusters                                                
5min- 12  thrusters                                             
6min-8 thrusters     

Part C

400m Run                                          
21 power clean 115/75                           
21 Push jerks                              
rest 2min                              
400m run                                          
15 Power clean 125/85                      
15 Push jerks                                 
Rest 2min                               
400m run                                                  
9 Power cleans  135/95                                
9 Push Jerks

Wednesday August 4th

Part A

For quality                                      
30-20-10                                   
Half Kneeling Arnold press                                                                                    
DB Bicep curls                                 
30sec hollow hold after each set

Part B

Every 3min x 5                                  
50 DU's                                                        
300/250m row                     
10 Back squats 65%                   
AMRAP Pistols in remaining time     
                         
Rest 2min   
  
Part C

2 rounds                                    
10 dragonflies                                
20 low bear plank shoulder taps                                
30sec superman hold
    
Thursday August 5th

Part A

Deadlifts                                
5 x 4     
  
Part B

3 x 8/ leg SL RDL crossbody  
Superset                                     
3 x 8/arm SA bent over row

Part C

10 rounds                                                      
1 rope climb or 2 rMU                                    
3 HSPU                                                
5  Box Jumps 24/20                                           
7  Pull ups   
  
Friday August 6th

Part A

EMOM x 8                                     
1 Hang P snatch                              
1 Hang squat snatch              
All sets at 60%

Part B

OHS Positioning                                   
5 x 1                                              
5sec down, 5 sec bottom, 5sec up

Part C

AMRAP 20min                                       
50 WBS 20/14                               
40 KB swings 1.5/1p                          
30/24 cal row                                
20 T2B                                               
10 OH squats 125/85

Saturday August 7th

Part A

Sleds-                                                                                
4 rounds                                         
50m Sled drag - forwards                                     
50m Sled drag- backwards                                       
Partner accumulates walking lunges for 100m and then switch  
 
Part B

Weekly run                                     
3 rounds- (4800m)                                      
(400m run with  60sec rest x 4  sets = 1 round)                                                                   
rest 2.5min                                     
400m get faster during each set