2017-08-05


Published August 7, 2017


Monday
1 power snatch @80% on the 40sec x10
1 OHS @80% 40sec x10
15min amrap @53/35
15 DL @ 135/95
10 Power clean
5 Front Squat

Tuesday
5 rounds
2 power cleans @ push press percent
3 push press @80%
5 strict pull ups
500m row
2min rest
TC core work


Wednesday
5k row recovery
10min
hs hold X#sec
dead hang X#

Thursday
1 power clean+front squat+split jerk @80% on min x10
2 back squa0t @80% on the min x10
10min alt
30 front squat bottom hold with barbell
30 sec jumping lunges

Friday
5x3 split jerks @80% 2min rest
5x5 strict chin ups (add weight if easy)
for time
30 CTB
60 thrusters with barbell

Saturday 25min cap
400m run
100 pushups
400m
100 pullups
400m run
max muscle ups with remaining time



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