Fri Aug 28 - Summer League Week 8

Train
2026 Community Cup Event 4:
2 Rounds For Time (20 Min Cap):
150 Double-Unders
100 Air Squats
50 Alternating DB Snatches @ 50/35

Move
20 Min AMRAP:
40 Single-unders
30 Air Squats
20 Alternating DB Snatches

Warm-up
2 Sets:
10 Banded Pass-thrus
10 Banded Good Mornings
10 Banded Presses
10 Face Pulls
10 Lat Pulldowns

Strength
Every 90s x 8 Sets:
2 Cleans + 1 Jerk, building to 85%

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Stimulus
Strength: start around 50% of your 1RM and then build to 85% across the 8 sets. These are full cleans if possible, otherwise a power clean + front squat instead of 2 cleans is acceptable

Train/Move: final week of our summer league, ending with a very burny-workout. Find your level from the Open and enjoy the last workout!

Games Prep
Accumulate 15-25 reps of Bar Muscle-ups (for quality)