Back Squat: 1X3 @ 90%, 1X1 @ 100%, 1X1 @ 105%, 1X1 @ 110% 1X1 @ 105% – rest 3:00 between sets.
then…
3 rounds for total reps of:
– 2 minute AMRAP of:
– 6 Squat Cleans (135/95)
– 25 Double Unders or Abmat Sit-ups
*Rest 1 minute.
1 minute AMRAP of:
– HSPUs
15 minutes to practice or test a Tall Snatch. DEMO VIDEO
then…
For time:
– 50 KB swings
– 200 m run
– 50 Pull-ups
– 200 m run
– 50 Jumping lunges
– 200 m run
– 50 Medball sit-ups (20/15)
– 200 m run
12 min to establish a 1RM thruster
then…
4 rounds for time:
– 8 tall box jumps (36/30)
– 10 thrusters (95/65)
– 12 burpees
12 minutes to establish a 1RM Heaving Snatch Balance.
then…
Not for time:
1a) 3XME Strict Pullups – rest 45 sec.
1b) 3X20 KB Snatches (10/side) – rest 45 sec.
1c) 3X25 Med Ball Ab-Mat Situps 20/15# (anchored) – rest 45 sec.
1d) 3X5 Snatch Grip Behind the Neck Press – rest 45 sec.
then…
August Challenge
5X3 High-Hang Cleans + 1 Split Jerk – heaviest possible (rest 60 sec)
then…
13 minute AMRAP of:
– 8 Hang Power Cleans (115/75)
– 10 Knee 2 Elbow
– 12 HR Push-ups
– 100 m run
Every minute on the minute for 7 minutes:
2 Low Bar Back Squats @ 90%
then…
3 rounds for time of:
– 7 Front Squats (155/105)
– 21 KB Swings (53/35)
– 400m Run
Front pause squats
5 sets of 3 (5×3)
* pause on the first squat for 5 seconds at the bottom, do NOT bounce off bottom, second two are regular speed
then…
for time:
– 21 deadlifts (225/ 155)
– 42 wallballs (20/15)
– 100 m sprint
– 15 deadlifts
– 30 wallballs
– 100 m sprint
– 9 deadlifts
– 18 wallballs
– 100 m sprint
For time:
– 40 KB swings (53/35)
– 10 C2B Pull-ups
– 200 m run
– 30 KB swings
– 10 C2B Pull-ups
– 200 m run
– 20 KB swings
– 10 C2B Pull-ups
– 200 m run
– 10 KB swings
– 10 C2B Pull-ups
– 200 m run
then…
3×15 partner med-ball toss sit-ups