August 13 - 19

Monday
Bench Press SUPERSET Supine Grip Bent Row
1x4@7RPE (approx 75% 1RM)
1x4@8RPE (approx 80% 1RM)
1x4@9RPE (approx 85% 1RM)

WOD
11.3
5 minute AMRAP of:
Squat clean (165lb / 110lbs)
Jerk (165lb / 110lbs)


Tuesday

Hang Power Snatch  + Full Snatch
3x3

WOD
11.1
10 minute AMRAP of:
30 Double-unders
15 Power snatches (75lbs / 55lbs)


Wednesday
Deadlifts
1x4@7RPE (approx 75% 1RM)
1x4@8RPE (approx 80% 1RM)
1x4@9RPE (approx 85% 1RM)

WOD
11.5
20 minute AMRAP of:
5 Power cleans (145lbs / 100lbs)
10 Toes to bar
15 Wall balls (20lbs to 10 foot target / 14lbs to 9 foot target)


Thursday

15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb. Women use 65 lb.
Scaled: Men use 65 lb. Women use 45 lb.


Friday
Hang Squat Clean Split Jerk   
2 reps on the 2min for 10min Start light and work up to moderate.


WOD
13.2
10 minute AMRAP of:
115 / 75 pound Shoulder to overhead, 5 reps
115 / 75 pound Deadlift, 10 reps
15 Box jumps, 24" / 20" box
Saturday
Back Squat
5x70%
5x80%
2x85%
3x90%
1x100%