8/10/2015 - 8/15/2015

Monday 8/10/2015

Strength:
15 Minutes to find 1RM Front Squat


Metcon:
15 x Thrusters (135/95)
21 x SDHP
12 x Thrusters
15 x SDHP
9 x Thrusters
9  SDHP


Tuesday 8/11/2015

Strength:
3 x 10 Strict Pull Up

Metcon:
15 min ascending ladder
3 x Power cleans (155/115)
3 x Box Jumps (24/20)
3 x Pull Ups
6x Power cleans
6 x Box Jumps
6 x Pull Ups
9 x Power cleans
9 x Box Jump
9 x Pull Ups
and so on...

Wednesday 8/12/2015

Strength:
3 x 15 sec L-Sit Hold
3 x 15 weighted sit up

Metcon:
For Time
12 x DL (225/135)
20 x DU
9 x DL
40 x DU
6 x DL
60 x DU
3 x DL
80 x DU

* 10 Min time cap


Thursday 8/13/2015

Strength:
15 min to find 1RM Strict Press

Metcon:
5 Rounds for time
6 x Clean and jerks (135/95)
30 x wall balls

* 20 Min time cap

Friday 8/14/2015

Strength:
5 Sets of Complex Power Snatch + Hang squat Snatch

Metcon:
21 x Hang power snatch (75/45)
12 x Burpees
21 x Box jumps (24/20)
12 x Hang power snatch
21 x Burpees
12 x Box Jumps
21 x Hang power snatch

*15 min time cap