Monday 8/28/17
Bench Press
5-5-3-3-3-1-1-1-1
then,
For time:
100m KB Carry
10 Russian KBS
100m Run
200m KB Carry
20 Russian KBS
200m Run
300m KB Carry
30 Russian KBS
300m Run
Men: 53lbs Women: 35lbs
18min Time Cap
*KB must be carries at chest or higher*
Tuesday 8/29/17
Thruster
2-2-2-2-2
then,
4 RFT
10 Strict Pull ups
8 HSPUs
6 Dead Lifts 225/155lbs
Wednesday 8/30/17
5min EMOM
Perform 2 Reps of the Snatch Pull Starting @ 70% of your 1RM and increasing weight ea set
then,
5min EMOM
Perform 1 Power Snatch increasing weight every minute
then,
12min AMRAP
15/12 Cal Row
9 TTB
15 Push ups
21 Ab mat sit Ups
Thursday 8/31/17
20min EMOM
min1: 15 WBs 20/14
min2: 45sec Hang from pull up bar
min3: 10 Front rack lunges 115/75lbs
min4: 45sec Tall Plank
Friday 9/1/17
Back Squat
5-5-5-5-5
then,
Heavy “Grace”
30 Clean and Jerks 185/125lbs for time
Saturday 9/2/17
Teams of 3
45 Burpee box jumps 24/20″
40 HSPUs
35 Power Snatches 165/115lbs
30 MUs
35 Power Snatches 165/115lbs
40 HSPUs
45 Burpee box jumps 24/20″
Sunday 9/3/17
3RFT
200m Run
10 Push Presses 135/95lbs
10 Front Squats 135/95lbs
10 CTB Pull ups
2min Rest