Aug 19 – Aug 25, 2019

1A. Clean + 2 Jerks up to a heavy set.

1B. Crossbody Toes-to-bar 4×10

3 Rounds for time of:

10 Power Snatches 135/95

10 Overhead Squats 135/95

Run 400m

1A. Spoto Press 10 RM then 2 sets of 6-8.

1B. DB Hip Extension/Row 4×10

2 Rounds of:

AMRAP 10

10 C2B Pull ups

15 Goblet Squats 53/35

20 Sit ups

1A. Front Squat up to a 2RM then 2 sets of 2 at 90% of 2RM.

1B. Single Leg Box Jump 5 sets of 3 jumps per leg.

Diane

21-15-9 Rep Rounds of:

Deadlift 225/155

Handstand Push ups

then,

Row 100 cal.

1A. Snatch High Pull + Power Snatch + Overhead Squat up to a heavy complex.

1B. Banded Windmills 4×20

AMRAP 22 with a partner of:

Partner 1 Completes 2 Rounds of Cindy.

5 Pull ups

10 Push ups

15 Air squats

Partner 2 Max Double Unders.

Switch every 2 rounds of Cindy.

Score = Double unders, Rx teams must complete at least 15 rounds of Cindy.

1A. Pause Deadlift x5@9 (1 RIR)

1B. Offset Barbell Press 4×10

21-18-15-12-9-6-3 Rep Rounds of:

Wall Balls 20/14

Burpees

3 Rounds with a Partner of:

40 Lunges 135/95

Run 200m

40 Power Cleans 135/95

Run 200m

40 Box Jumps 24/20

Run 200m

40 Push Presses 135/95

Run 200m.

Partners run together and split work inside however they like.

10 Rounds for Time with a Partner of:

2KB Overhead Carry, 50 ft

10 2KB Bent Over Rows

15 2KB Russian Swings

10 2KB Front Squats

Rx: 53/35