Week of Aug 11th

 In Sneak Peek

 

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
“SKILL”

Back Squat 6
“WOD”

“Cindy”
Post total reps

“SKILL”

3 sec Snatch Pull into full snatch x 3-5 OHS
FOR TIME

For time:

3 rounds

20 Hang Power Snatch 75/55#

20 Box Jump 20/20”
rest 4 min
3 rounds:

15 Hang Squat Snatch 75/55#

15 Burpee over bar
rest 4 min:
3 rounds:

10 OHS 75/55#

50 Double Under

SKILL”

Push Press 5
WOD:

“Bear Complex”

“SKILL”

WOD Prep
“WOD”

4 sets:

3 min amrap:

20 GTOH 45/25# plate

40m OH lunge 45/25# plate

rest 3  min

“SKILL”

3 sec Clean Pull into full Clean.Jerk Drive.Jerk
“WOD”

5 rounds for reps:
30 second Max Muscle Up
30 second Rest
30 second Max Thruster 95/65#
rest 2 min

“SKILL”

Deadlift 5
“WOD”

5 rounds for time:

400m Run

21 KBS 53/35#

15 Toes to Bar

9 HSPU
*30 min cap

“SKILL”

Wod Prep
“WOD”

21-18-15-9 reps for time:

DB Snatch 55/35#

Burpee onto box
*DB must alt hand each rep

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