Tuesday 2019.08.06

Conditioning

10 Rounds

In 1:00:

  • 10/8 Calories
  • Max sandbag over the shoulder in remaining time

Rest 2:00

Monday 2019.08.05

Strength

Snatch lift off + snatch high pull + power snatch from position 2 + overhead squat

  • build to a heavy 1+1+1+1
  • Drop 15% and complete every minute on the minute for 5:00:
    • 1+1+1+1

Conditioning

Complete as many rounds as possible in 15:00:

  • 5 Hang Power Cleans (135/95)
  • 5 Burpees over the Bar
  • 5 Shoulder to Overhead (135/95)
  • 5 Burpees over the Bar
  • 20/15 Calories

Week of 2019.08.05 Preview

Microcycle Preview

  • Monday: snatch
  • Tuesday: long conditioning
  • Wednesday: front squat
  • Thursday: push press
  • Friday: leg strength
  • Saturday: team workout

Saturday 2019.08.03

Conditioning

With a partner, one person working at a time, complete for time:

  • 100 Pull Ups
  • 100 Push Ups
  • 100 Sit Ups
  • 100 Air Squats
  • 30 Power Snatches (135/95)
  • 30 Clean and Jerks (135/95)

Friday 2019.08.02

Strength

1a) Bulgarian Split Squat

  • x 5/leg x 4 sets

1b) Cossack Squat

  • x 5/leg x 4 sets

1c) Seated Box Jump

  • x 3 x 4 sets

Conditioning

With a partner, alternating full rounds, complete as many rounds as possible in 15:00:

  • 4 Bar Muscle Ups
  • 20m Dumbbell Front Rack Walking Lunge (50/35)
  • 10 Toes to Bar