W/C 20th August 2018

Monday 20th

Part A - Build to a heavy 3 Thrusters

Part B - Jackie

Row 1000m
50 Thrusters 20/15
30 Pull Ups


Tuesday 21st

Part A - 10 Mins Building to a heavy 3 Back Squats

IMMEDIATELY INTO

5 x 3 @ 80% of heaviest achieved in the 10 Min window

Part B - For Time
10 - 1 Back Squat 60 / 40
1 - 10 T2B


Wednesday 22nd

Part A - 8 Min EMOM

3 Kipping HSPU
2 Strict HSPU
10 Sec HS Hold

Part B - 15 Minute AMRAP

200 M Run
8 HSPU
4 Sandbag Clean


Thursday 23rd

Part A - 12 Mins to build to a heavy complex of; 

2 Power Snatches + 2 Hang Power Snatches

Part B - For Time;

20 Power Snatch 60/40
20 Cal Ski/Bike/Row
30 Power Snatch 50/35
30 Cal Ski/Bike/Row
40 Power Snatches 40/30
40 Cal Ski/Bike/Row
 


Friday 24th

In Pairs; In a 40 Minute Window

As a pair run 1 Lap

Into (alternating rounds)
10 Rounds
3 Power Cleans 80/60
6 Burpee Over Bar
9 Alternating Lunge (body weight NOT barbell)

As a pair run 1 Lap

Into  for remaining time (split as needed)
3 Rope Climbs
6 Burpee Over Bar
9 Front Squats 80/60

Score is rounds plus reps for final piece (Rope Climb,  Burpee Over Bar, Front Squat piece)


Saturday 25th

Part A - Build to a heavy 3 Squat Cleans

Part B - 3 x 5 Min AMRAPS W/ 1 Min Rest 

10 Cal Ski
5 Squat Clean 60/40
 


Sunday 26th

30 Minute AMRAP

27 UNBROKEN Wall Balls 9/6
21 Double Unders
15 Pull Ups
Rest 1 minute after each round

If you break the Wall Balls complete 10 Burpees at the end of the round