Mon Aug 10

Train
3 Rounds For Time (13 Min Cap):
25 Bar-Facing Burpees
5 Front Squats @ 165/115
4 Shoulder-to-overhead
3 Thrusters

Move
13 Min AMRAP:
12 Burpees
4 Dumbbell Power Cleans
3 Dumbbell Front Squats
2 Dumbbell Thruster

Warm-up
2 Min Cardio of Choice
2 Sets:
10 Dumbbell Deadlifts
10 Dumbbell Squats
10 DB Reverse Lunges
5/side Cossack Squats

Strength
Every 3 Min x 3 Sets:
1 Deadlift @ 85-90%

Every 30s x 8 Sets:
1 Speed Deadlift @ 70%

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Stimulus
Strength: heavy reps today, base it on feel rather than percentage. At 90% you should have 2-3 reps in the tank. Speed deadlifts are fast on the way up, controlled to the floor

Train/Move: A high ratio of burpees to barbell reps with a heavy weight. Pace the burpees and try for larger sets on the barbell work, breaking up as needed

Games Prep
8 Min Alternating EMOM:
8-12 GHD Med-ball Sit-up @ 14/8
10-15 Toes-to-bar

3 Sets:
10-15 Side Plank Rotations (left side)
20s Rest
10-15 Side Plank Rotations (right side)
1 Min Rest

Monday Weightlifting (40)
3 Sets:
10/10 KB Front Rack Lateral Box Step-up
10/10 Reverse Lunge to Step Up
30s Reverse Plank
30s DB Plank Pull Through

Slow Snatch + Tall Snatch + Snatch Sotts Press (3 x (2 + 2 + 5) @ empty bar

Snatch: 5 x 2 @ 80%

Hang Muscle Clean + Muscle Clean: 3 - 5 Sets x (1 + 2) @ light weights

Clean Pull + Hang Clean + Front Squat + Clean + Jerk: 2 @ 77, 2 @ 80%

Clean & Jerk: 2 (1 + 1) @ 83%