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Wednesday

Wednesday 8/20 1. High Bar Back Squat-5×3 Heaviest Possible 2. 3 Rounds For Time: 50 Double Unders 15 Front Squats (95/65) Run 400m

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Tuesday

Tuesday 8/19 1. Power Snatch+OHS 5×1+3 70-75% 2. Snatch 5×3 75% 3. Clean & Jerk 5×3 75%

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Monday

Monday 8/18 1. Skill (Practice for 10 Minutes): a. Practice Kipping Up to Freestanding Handstand/Freestanding Handstand Holds b. Cartwheels c. Cartwheel to Handstand Hold 2. 4 Minute AMRAP: 10 Box Jumps (24/20″) 5 C2B Pull Up Rest 1 Minute

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Friday

Friday 8/15 1. Muscle Squat Snatch 5×3 (Light/By Feel) 2. Snatch (50%x5, 60%x4, 70%x3)x2 3. Clean & Jerk (50%x5, 60%x4, 70%x3)x2

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Thursday

Thursday 8/14 1. Foam Rolling 2. For Time: 10-9-8-7-6-5-4-3-2-1 Burpee 20-18-16-14-12-10-8-6-4-2 Grasshopper

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Wednesday

Wednesday 8/13 1. Flexibility/2-3 Sets: Hold Bottom of Dip 10-20s 10 Shoulder Passes Bridge 10-20s 2. 3 Rounds For Quality: 7 Strict Deficit Handstand Push Ups (Against Wall) 10 Strict Pull Ups, Underhand Grip

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Tuesday

Tuesday 8/12 1. Front Squat 5×5-Heaviest Possible 2. For Time: Run 400m 25 Box Jumps (24/20″) 25 KBS (2/1.5) 50 Pistols, Alternating 25 KBS 25 Box Jumps Run 400m

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Monday

Monday 8/11 1a. 3×5 FG Pull Up 45s Rest 1b. 3xMax RD 2-3 Minute Rests 2. 5 Rounds FT: 6 Power Cleans (135/95) 9 STOH 24 Double Under

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Friday

1. Skill: KB Snatch, 3x10e (1.5/1) 2. For reps: 30 seconds Max Rep T2B, 30seconds rest 30 seconds Max Rep Double Under, 30seconds rest 30 seconds Max Rep T2B, 30seconds rest 30 seconds Max Rep Double Under, 30seconds rest 30 seconds Max Rep T2B,

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Thursday

Thursday 8/7 1. 1RM High Bar Back Squat 2. For Time: 9 Thrusters (165/115) 15 Burpees 6 Thrusters 12 Burpees 3 Thrusters 9 Burpees