Monthly Archives: August 2016

Back Squat 10-10-10-10 4 rounds 10 deadlift 185/135# 10 box jump 24/20 10 t2b

Pendlay Row 5-5-5-5 Amrap in 15 min 400m run 10 push ups 10 cleans 135/95#

5 rounds 3 Push Jerk (ahap) 15 sit ups sled push 2×45# rest

deadlift 5-5-5 4 rounds 10 snatches 95/65# 20 double unders

1 clean+1 hang clean 1-1-1-1-1 -add weight 4 rounds 3 push press (ahap) 10 t2b 200m run rest – add weight fot push press if needed

Deadlift 3-3-3-3-3 Amrap in 10 min 10 hang snatches 95/65# 10 box jumps 20# 20 double unders

amrap in 20 min 3 shoulder to overhead (ahap) 10 ghd sit ups 200m run rest exactly 1 min

Back squat (pause) 5-5-5 – 5 sec pause – add weight 4 rounds 5 cleans 95/65# 10 grasshoppers l/r =1 400m run

snatch 3-3-3-3-3 amrap in 10 min 10 sumo deadlift 135/95# 10 knees to elbows 100m run w/ 5# plates in each hand

back squat 5-5-5-5-5 chipper 50 t2b 40 push press 65/45# 30 burpees 20 wall balls