August I

Week 4:

Monday:

A. Back Squat 20-10-10 Rest 1:45 @245, do not go heavier.

B. Split Jerk 1.1.1 x 5 rest 2:00
+

14 Minute Alternating EMOTM:

1st: 4 Squat Snatch singles @ 68% 1RM 

2nd: 40 Double Unders

Tuesday:

25 Minute AMRAP:

4 Strict HSPU

10 KB snatch Right arm 55lb

6 Strict pull ups

10 KB snatch left arm 55lb

8 Toes to bar

20 Step ups 24" Box

Wednesday:

ALL OUT:

45 seconds Wall Walks

45 seconds Broad Jumps

+

Rest 6 Minutes

+

45 seconds Sprint

45 seconds Burpees

+ 

Rest 6 Minutes

+

Every 2 Minutes for 8 sets

100m Sprint w/20lb sandbag (if no sandbag use a medicine ball)

Friday:

A. Squat Clean + Hang Squat Clean x 5 sets rest 2:00

B. 3Press + 3Push Press + 3Push Jerk x 3 sets rest 90s
+

For time:

30 Power Cleans 185 

Saturday:

4 Minute timer:

100 Double Unders

30 American (overhead) KBS 55lb
AMRAP thrusters 95lb in remaining time 

+

Rest 10 Minutes

+

20 Minute amrap:

2.2.2 Muscle ups (15s rest between doubles)

20 air squats

2 wall walks right into 2 HSPU with chest against the wall (instead of back facing the wall...i.e. at the top of the 2nd wall walk go right into 2 hspu)

200m run