MONDAY 30TH JULY – SUNDAY 5TH AUGUST

 

MONDAY 30TH JULY – SUNDAY 5TH AUGUST

  July 29, 2018

MONDAY 30TH JULY 

A) 0-8mins – Find a max – Tall Snatch + Hang Squat Snatch + OH Squat 

8-18mins – Find a max – Squat Snatch + Hang Squat Snatch 

B) AMRAP 7 minutes
4-8-12-16-20 Ladder:
DB Snatches, 22.5/ 15kg
Burpees over the DB.

TUESDAY 31ST JULY 

A) Tempo Back Squats – Lift every 90 seconds AHAFA
8-8-6-6-4-4 reps *Tempo of: 3 sec down 1 sec hold No tempo up. (Stay active at bottom pause)
B) For Time (10 min time cap) 
100 wall balls
50 Box Jump Overs
25 hang cleans, 70/ 50kg 

WEDNESDAY 1ST AUGUST 

A) 10mins to establish 5RM Push Jerk
B) 10-16mins – Every 2nd Minute x 3 rounds – 5 reps at 85% of 5RM Push Jerk 
C) Every 4th minute x3 rounds 
400m run
10 DB Cleans, 2 x 22.5/ 15kg
10 DB Squats, 2 x 22.5/ 15kg
10 HSPU

THURSDAY 2nd AUGUST 

A) Overhead Dual KB Walks 30-40m x 5 sets 

B) 2 rounds for time (time cap 16mins)

800m Run
21 KB Swings 24/16kg
8 Strict Pullups (inverted ring rows to scale)

FRIDAY 3RD AUGUST

A) In Teams of 3 (40Min time cap)

100 Cal row

12 rounds of:
20 wall balls + 15 hang cleans, 60/40kg + 10 Burpees over the bar

80cal row

9 rounds of:
15 box jumps + 12 hang cleans, 60/ 40kg + 9 Toes to Bar

60cal row

**Every 6:00- everyone must complete a 400m run **

SATURDAY 4TH AUGUST

A) Build to a SUMO DL 3RM – 10mins
B) Every 2nd minute – 3 reps @80% of 3RM x 4 sets
C) 1 minute ON 1 minute OFF x5 rounds 
10 Burpee over Bar 
Max Deadlifts 100/70kg in Remaining Time

SUNDAY 5TH AUGUST

A) 0-8mins – Find a max: Power clean + Hang Power Clean + High Hang Power Clean.
8-18mins: Find a max for: Power Clean + Low Hang Power Clean

B) 3 rounds for time (12min time cap)

7 hang squat cleans 50/35kg
7 C2b pullups
7 box jumps
Remaining time max Cal Row

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