Monday August 5th - Sunday August 11th

Monday

Back Squat
5 x 5 @ 80%

3 Rounds:

5 KB Snatch (right arm) @ 24/16kg
5 KB OH Lunge (right arm)
5 KB Snatch (left arm)
5 KB OH Lunge (left arm)
10 KB Swing
10 Goblet Squat
200m Run

Tuesday

Power Clean

Build to a Heavy Single
+
3 x 1 @ 90% of Heavy Single

The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

43kg
61kg

Wednesday

25min AMRAP
800m Run
25 Deadlift (60/40kg)
20 Burpee Over Bar
15 Front Squats
10 HSPU*

*option to do STOH with Dumbbells

Thursday

16min EMOM
1 - 2 Bench Press @ 85-90%
2 - 6 Barbell Bent Over Row
3 - MAX Strict T2B
4 - Rest

21/15/9 for time:
Cal Row
T2B

Friday

Hang Squat Snatch
Build to Heavy Single

12min AMRAP:
6 Power Snatch @ 35/50kg
12 OH Squats @ 35/50kg
18 Burpees Over Bar

Saturday

31 HEROES

In Teams of 3:
31min AMRAP
8 Thrusters (70/45kg)
6 Rope Climbs
11 Box Jumps (30/24")

Partners 1+2 split the amrap while partner 3 carries 25/15kg sandbag 400m and swaps in on return.

**option to do as a pair: one working, one carrying/running

Sunday

5 Rounds:
AMRAP Unbroken Strict Pull Ups
50 Double Unders
90s Rest

15min EMOM:
1 - 21 Double Unders
2 - 15 Wall Balls
3 - 9 C2B

Workout Of the Day (WOD)