August 2018

2-2-2-2 Front squat *Week 3/8
– THEN –
100 Double unders
Then, 2 rounds:
25 SDLHP (115/75#)
25 Hang squat snatch (115/75#)
Then, 100 double unders
*17 minute time cap

3-3-3-3-3 Push press *Week 3/8
– THEN –
AMRAP 12 minutes:
8 Pull up
12 OH Lunge step (45/25# plate)
16 Russian twist (45/25# plate)

3-3-3-3-3 Bench press *Week 3/8
– THEN –
AMRAP 7 minutes:
1-2-3-4-5…etc.
Clean & jerk (135/95#)
Over-the-bar burpee
– Rest 3 min –
3-minute plank hold

3 sets at a working weight:
1 Hang squat clean
1 Jerk
– THEN –
4 Rounds:
21 KB Swing (50/35#)
15 OH Squat (95/65#)
9 Ring dip
Then, 800m Run
*17 minute time cap

2-2-2-2 Back squat *Week 4/8
– THEN –
6 Rounds:
10 DB Push press (60/40#)
10 Toes to bar
10 Box jump (24/20″)
*15 minute time cap

AMRAP 35 minutes:
400m Run
5 Muscle up
20 WB Shot (20/14# to 10′)
20 1-arm DB Snatch (60/40#)
20 Sit ups

4 Rounds:
20 Squat
12 Deadlift (155/105#)
12 Push up

Then, 4 rounds:
20 Squat
10 Deadlift (205/135#)
10 Push up

Then, 4 rounds:
20 Squat
8 Deadlift (245/165#)
8 Push up

Then, 4 rounds:
20 Squat
6 Deadlift (275/185#)
6 Push up

*40 minute time cap

3-3-3-3-3 Deadlift *Week 3/8
– THEN –
4 Rounds:
60 Double under
30 Thruster (95/65#)
20 Pull up
*18 minute time cap