Aug 12 – Aug 18, 2019

1A. 3 Cleans + Jerk up to a heavy set.

1B. Crossbody Toes-to-bar 3×10

Isabel (5 min. cap)

30 Snatches, 135/95

Rest 3 exactly 7 minutes.

Grace (5 min. cap)

30 Clean and Jerks, 135/95

1A. Close Grip Bench Press up to an 8RM then 2-3 sets of 4-6.

1B. DB Hip Extension & Row 4 sets of 10.

3 Rounds of:
AMRAP 5

12 Burpees

10 Goblet Squats 53/35

8 Pull ups.

Rest 2 min between rounds.

1A. Back Squat up to a 4RM with at least 3 sets above 70%.

1B. Broad Jump to Box Jump 5 sets of 2.

5 Rounds for time of:

1 Arm Overhead Walking DB Lunges, 25 ft at 50/35

1 Arm Alternating DB Squat Cleans, 20 Reps

75 Double Unders.

1A. 3 Position Power Snatch (Hip, Knee, Floor) up to a heavy set.

1B. Banded Windmills for 4 sets of 20.

3 Rounds for time of:

Run 400m

30 Wall Balls 20/14

20 Burpees

10 Bar Muscle Ups

1A. Pause Deadlift x6@9 (1 RIR)

1B. Offset Barbell Press for 4 sets of 10.

AMRAP 13

10 Power Snatches 95/65

10 Toes-to-bar.

For Time with a Partner:

Complete 100 Bear Complexes

Deadlift

Hang Power Clean

Front Squat

Push Press

Back Squat

Rx: 135/95

10 Rounds for time with a partner of:

DB Hex Carry 50 ft (heaviest you can hold)

12 DB Bent Over Rows 50/35

24 DB Lunges 50/35

12 DB Presses 50/35

Partners alternate on complete rounds.