Week 8

Monday

A1. PC x 1/FS x 8; rest 20sec
A2. MU cluster 2. 2. 2. 2; rest 10-20sec/rest 3mins x 3
B. emom – thruster 95/65# x 5 + 5-7 T2B – 8mins
+
3mins max wall balls 20/14# 10/9′ target
2mins max box jump sd 24/20″
1min max burpees

Tuesday

4mins 90% effort
6 thruster 75/45#
5 T2B
15 DU

rest 3mins

4min 90% effort
6 box jump sd 24/20″
6 KBS 1.5/1pd
6 wall balls 20# 10′ target

rest 3mins

4 Minute 90% effort
5 HSPU
10 Goblet Squats (55)
10 10 Situps 

Wednesday

10mins max cals on Air Dyne or Assault Bike

Thursday

10mins 80-90% effort
5 SA DB thruster 40/20# left
5 SA DB thruster 40/20# right
5 CTB chin ups
8 GHD situp

rest walk 5mins

10mins 80-90% effort
25 Double Unders
5 clean and jerk 115/75#
10 walking lunges

Saturday 

A. snatch build to a tough single in 10min
B. clean and jerk build to a tough single in 10mins
C. FLR on rings accumulate 4mins
+
“The Workout”
Dyne 30 seconds ALL OUT
Rest 30 seconds
x4