August 20 - 26

Monday:

Bench Press SUPERSET Supine Grip Bent Row
1x2@7RPE (approx 80% 1RM)
1x2@8RPE (approx 85% 1RM)1xMax reps @9RPE (approx 90% 1RM)

WOD
For Time
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull Ups
Burpees
Rest 1 Minute
For Time
10-9-8-7-6-5-4-3-2-1
Burpees
Toes to Bar


Tuesday:

Squat Snatch from floor
2 reps on the 2min for 10min

WOD
For Time
10 to 1 Factorise
1 Front Squat @ 75%BW
2Box Jumps
3 Double Unders


Wednesday:

Deadlifts
1x2@7RPE (approx 80% 1RM)
1x2@8RPE (approx 85% 1RM)1xMax@9RPE (approx 90% 1RM)

WOD
For Time:
10 to 1
Hang Power Clean@45/25
S20@45/25
Pull Ups


Thursday:

WOD

For Time:
100 Curtis P’s (40/20) *Every 2 Min: 3x Burpees   

(One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press)


Friday:

Clean shrug +Hang Squat Clean Split Jerk
*Hang from just below knee.


WOD

10 rounds
1-2-3-...-8-9-10x reps of
Squat clean (135#/95#)
Thruster
Back squat
Push press


Saturday:

Back squat
5x60%
3x70%
2x80%
2x90%
1x95%
1x102.5%