The Week of: 08-05-19

Monday: 05-AUG-19

Conditioning

For time:

50-40-30-20-10

Double Unders

10-8-6-4-2

S2O (205/145#)

5-4-3-2-1

SHSPU

*15 minute cap

Midline

Alt EMOM 12

ME Sit-ups

ME Plank Hold

ME Seated Leg Raises (over KB)

Tuesday: 06-AUG-19

Olympic

E90” x8

1 Pwr Snatch + 1 Hang Snatch + 1 Full Snatch @ 70-75%

*climb if it looks good & feels good

Conditioning

4 RFT:

400m Run

12 Dbl DB/KB Snatch (50/35#)

6 BMU

*20 minute cap

Wednesday: 07-AUG-19

Conditioning

For time:

21-15-9

Power Cleans (185/135#)

BFB

*10 minute cap

Strength

E90” 

10 BS @ 60%

8 BS @ 65%

6 BS @ 70%

4 BS @ 75%

2 BS @ 80%

4 BS @ 75%

6 BS @ 70%

8 BS @ 65%

10 BS @ 60%

Thursday: 08-AUG-19

Conditioning

E3MOM x 5

20 WBS (20/14#)

15-12-9-6-3

Deadlifts (275/185#)

20 WBS

*score is total time worked

Strength

E90” x5

5-4-3-2-1

Strict Press @ 70%

*climb each round

Friday: 09-AUG-19

Conditioning

For time:

50/40 Calorie Row 

Then;

3 Rounds:

30 BJO (24/20”)

25 TTB

*15 minute cap

Strength/Midline

Alt EMOM 15

10 Bench Press

ME Wall Sit

ME Hollow Hold

Saturday: 10-AUG-19

Conditioning

For time:

With a partner; complete: 

800m Run

75 Pull-ups

60 Dbl DB FR Lunge (50/35#)

60 Dbl DB BSO (24/20”) (50/35#)

60 Dbl DB FR Lunge (50/35#)

75 Pull-ups

800m Run

*class is cap