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Week of August 2, 2020

Monday

A. Front Squatx3x4@80%

B. Strict Pull up EMOM-3-5 reps for 8 minutes

+

3 min on clock to complete:

4 Hang Cleans

6 Front Squats

8 Front Rack Stepping Lunge

Max Reps pull ups

Rest 2 minx5

Get after it while working! Tuesday The Filthy Fifty

  • 50 Box Jumps (24/20 in)

  • 50 Jumping Pull-Ups

  • 50 Kettlebell Swings (1/.75 pood)

  • 50 Walking Lunge Steps

  • 50 Knees-to-Elbows

  • 50 Push Presses (45/35 lb)

  • 50 Back Extensions

  • 50 Wall Ball Shots (20/14 lb)

  • 50 Burpees

  • 50 Double-Unders

Wednesday

A. Snatchx2 Every 90 seconds@80% B. Strict HSPUx5x5 + Nancy 

5rounds

400M Run

15 OHS@95/65 Thursday A. Back Squatx3x5@80% B1. 1 Arm DB Rowx8/sidex4 B2. Bicep Curlsx10x4 + 5 min AMRAP 3 Power Clean@155/105 3 Strict Pull Up-if no strict, HARDEST asst pull up possible Rest 2 minutes 7 min AMRAP 5 Power Clean@135/95 10 Pull ups

Friday A. Clean and Jerkx2 Every 90 seconds for 6 sets B. Strict T2Bx5x5 + 12 min AMRAP 15 Burpees over bar 15 Deadlifts@185/125 30 DU/90 Singles

Sunday

1 min Barbell Thrusters-empty bar

1 min Box Jumps

1 min Wall Ball

1 min Bike

1 min Burpees

1 min Rest

x5

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