8/16/2016

  Strength 1Rm Snatch -power or squat- Conditioning 12 min AMRAP 50 Hang Power Snatch 75/55 25 Burpee 50 Shoulder to Overhead 75/55 25 Burpee

8/15/2016

  Strength 5×3 Front Squat @ 90% Conditioning 10 min AMRAP 10 Front Squat 135/95 10 Toes to bar 30 Double Under

8/11/2016

  Strength 5×3 Bench Press -Same weight across all 15 reps, go heavy- Conditioning 10 minute AMRAP 20 Wall Ball 20/14 10 Hang Power Clean 135/95

8/10/2016

  “12.3” 18 min amrap 15 box jump 24/20 12 shoulder to overhead 115/75 9 toes to bar

8/9/2016

  Strength 1 Power Snatch EMOM x 15 mins -Athlete chooses load, same weight across- Conditioning 12 min AMRAP 12 Chest to Bar pull up 10 Deadlift 225/155 8 Over the bar burpee

8/8/2016

  Strength 4RM Front Squat Conditioning 7 min AMRAP 10 Thruster 95/65 30 Double Under

8/4/2016

  Strength 1RM Back Squat Conditioning 12 min AMRAP 200m run 20 Wall Ball 20/14 10 Power Snatch 115/75

8/3/2016

  Regional event 13.3 30 burpee muscle ups for time

8/2/2016

  Strength Every other minute on the minute x 12 mins do 5 strict press @ 75% of 1RM (30 reps) Conditioning 15 min AMRAP 50 Double Under 20 Handstand Push ups 10 Deadlift 275/185

8/1/2016

  Strength 1RM of following complex: Clean + Front Squat + Hang Clean + Front Squat Conditioning 10 min AMRAP 5 Burpee Box Jump Over 24/20 7 Thruster 115/75 9 Toe to bar