Monday Aug 30 - Saturday Sept 4, 2021

Monday August 30th

Part A

30min
Build to a heavy Bench Press

Part B

3 rounds
40 DU's   
30 WBS 20/14    
20 DU's       
10  Bench press 135/95


Tuesday August 31st

Part A

EMOM x 4  
12 Burpees
Rest 2min

Part B

EMOM x 4  

12 T2B
Rest 2min

Part C

Every 90sec x 4  
200m run
Rest 2min

Part D

AMRAP 12min    
3 dips  
3 HSPU     
100ft SA farmers carry 2/1.5p   
6 dips  
6 HSPU   
100ft SA OH carry 1.5/1p   
repeat sequence adding 3 reps each time and alternate between farmer carry and OH carry

Wednesday September 1st

1 hour to complete 
CF Oly total

Thursday September 2nd

Part A

8min EMOM   
1- 1 rope climb  
2- 6 HSPU

Part B

Every 4min x 6  - Modify run distance to complete with a min of 30sec rest  
8 Pull ups
12 KB swings  1.5/1p
400m run

Friday September 3rd

Part A

15min Mobility

Part B

9-8-7

HP Snatch  105/75

OH squats   

then    
30/24cal row    
6-5-4       
P snatch  
OHS
then
30/24cal row   
3-2-1
Squat snatch    
OHS  

Saturday September 4th

Part A

15min mobility

Part B

AMRAP 10min    
1 mile run    
Max C & J 135/95
Rest 3min    
AMRAP 7min       
800m run   
Max P snatch 115/85  
Rest 3min
AMRAP 4min   
400m run    
max thrusters 95/65