8-28

Strength:
5 sets @75% of 1RM clean
High hang clean + Clean

WOD:
3 RDS
10 OHS 95/65
400m Run
20 HR push ups

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8-27

Strength:
8 sets:
Strict press + push press

WOD:
3 RDS:
30 sec KB swings 53/35
30 sec rest
30 sec jump squats
30 sec rest
30 sec push press 95/65
30 sec rest
30 sec sit ups

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8-26

Strength:
5 sets: 2 Snatch DL + Snatch @75%

WOD:
10 min AMRAP:
10 power snatch 95/65
10 burpees
10 pull ups

8-25

Strength:
Back Squat:
5@70%
5@80%
2@85%
3@90%
1@100+

WOD:
5-4-3-2-1
Squat Cleans 155/105
*40 DU’s between each set*

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“Partner Danny”

Strength:
10 TGU each arm

WOD: “Danny” (done with a partner)

20 Minute AMRAP
30 Box Jumps (20 inch for women /24inch for men)
20 Push Press (80lbs for women/115lbs for men)
30 Pull ups

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8-22

Strength:
Strength : ohs 5×5 @ 70-75% of 1rm

WOD:
3 rds
400 m sprint
25 wall ball shots

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8-21

Strength:
Clean & Jerk
2@70%, 2@75%, 1@80%, 4@85%

WOD:
10-9-8-7… 3-2-1
HSPU
Step back lunges 115/75

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