A: Core prep

20 V-ups right into 20 knee tucks + 1 min plank Rest 1 min x 3

B: Snatch week #2
on the 2 mins
1 high pull + Power snatch + 1 full snatch
3 sets at 70%, 3 sets at 75%, 3 sets at 77.5%

C: Squats
Using your 8RM from last week, drop 10% of the weight and perform
6 x 6

Every 6 minutes x 4
Cycle through 2 rds of:

10 Burpee BBJO at 24"/20"
15 T2Bs
10 S2O at 165/110

Score is your remaining rest in each 6 mins piece

15 rounds of 60 seconds on 60 seconds off -
15 WB 30/20, 3 MU, AMRAP lunges

Score is total lunges

Part A:  Bench 

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.

Part B:

42-30-18 reps for time of:

Row calories
Dumbbell box step-ups

50/35, 24"/20"

3 RFT switch as needed with a partner
Row 1000m, 
75 push press 95/55,
50 muscle snatch, 
25/15 ring dips 

A: 3 rounds of 12 DB snatch 70/50 and 6 MU
Rest 4 minutes
B: 3 rounds of 16 DB thrusters 50/35 and 16 T2B

Score each section separately"

A:10 rounds of:

Row 30/24 cals, rest 1:1 (work to rest ratio). 

B: Seated one arm shoulder press 3x15

C: DB single arm heavy row 3x12
D: Bicep curls 3x15 

A: Core prep
3 x 30 russian twist + 20 knee tucks + 1 min plank

B: Snatch
On the 2 minutes x 8
2 Power snatch + 1 full snatch
All sets at 70%

C: Back Squats:

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, + 1 8RM.

AMRAP in 5 minutes rest 2 minutes x 4 rounds.

30 WB,
15 dips
15 deadlifts 185/125,
15 barhop burpees,

Pick up where you left off.

On the 2:00 minutes X 12 rounds -
9 OH squats at 115/85lbs
9 C2B
54 DU

Score is total rest!

Part A: Strict Press Find your 5 RM
Then drop 10lbs and perform a 4x4 at that weight

Part B: 4 RFT
200m run

2 rope climbs

8 DB power cleans 50lbs/35lbs

Come and watch if you aren't competing!

8 push jerks at 155/105, 10 push ups, 20 Russian twists with 20#/16# med ball

5 rounds for time!
Rest 5 minutes
8 deadlifts 155/105, 10 bar hop burpees, 200m run

5 rounds for time

EMOM x 32
1. Run 200m

2. 16 Back rack lunges 95/65

3. AMRAP Strict Cindy (5 pull ups, 10 push ups, 15 squats) *

4.Rest

* Pick up on the rounds of Cindy where you left off.

A: On the 1:30 x 12

1 full clean + 1 jerk

Start at 65% and increase the weight after:
Round 2 to 70%
Round 4 to 75%
Round 6 to 80%
Round 8 to 85%
Round 10 to 90%

B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%

Every 2 minutes x 14

Odd Rounds
10 Burpee BJO at 24"/20"
10 DB snatch at 70/50

Even Rounds:
15/12 Cal row
10 HSPU 3" Deficit

Score is total rest. Track odd and even rounds separately.

Gym closed

Happy Labour Day weekend - Gym is closed

In teams of two
Start with 1 mile run together then
complete the following work in any order with only athlete working at time:
25 RMU
50 HSPU 3" Deficit
100 KBS 24/16
200 lunges
400 DU

*Teams may use any strategy to get through the work as long as only one athlete is working at time

10-1 of
Burpee Box Jump Overs
24/20 and
DB Push Press 50/35
+1 legless rope climb after each round

Part B:

Row 1 km at your 2km pace

rest 2 mins

Row 500m at your 1km pace

rest 1 mins

Sprint 300m