Mon Aug 31

Train
For Time (10 Min Cap):
30 Burpee Box Jump Overs @ 24/20
50 Thrusters @ 95/65
30 Burpee Box Jump Overs

Move
10 Min AMRAP:
10 Burpees
10 Box Jumps (or step-ups)
10 DB Thrusters

Warm-up
10 Banded Walks (ea. dir.)
10 Squats, Bridges, Clamshells
10 DB Straight Leg Deadlifts
10 DB Squats
10 DB Reverse Lunges

Strength
Deadlifts:
1 @ 80-85, 1 @ 85-90, 1 @ 90-95%

Deadlift EMOM x 9:
1 @ 75%

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Stimulus
Strength: heavy deadlifts so make sure you’re warmed up well. Do additional warm-up work specific to your needs or take it easy today and reduce weights while increasing reps to practice the movement

Train: You must average 11 reps/minute to complete within the time cap. Use this knowledge to pace your thrusters as there is a large set here. BBJO is a steady movement, primarily focused on clearing the height of the box and keeping your breath. Thrusters should be broken down into manageable chunks to allow a big push for the final 30 BBJO

Games Prep
Overhead Squats (if you are NOT doing WL):
2 x 2 @ 85-90%
2 x 1 @ 90%

12 Min EMOM:
1) 10-15 side plank hip touches
2) 20-30s plank shoulder taps
3) 10-16 starfish
4) 5-10 rounded GHD back extensions

30-45 Minute Zone 2 Bike Erg

Monday Weightlifting
3 Sets:
5/5 KB Windmill
10/10 Single KB OH Reverse Lunges
5/side KB Half Turkish Get-up

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

Snatch: build to heavy double for the day

1 Hang Muscle Clean + 2 Muscle Clean: 3 Warm-up Sets

Clean Pull + Hang Clean + Front Squat + Clean + Jerk: 2 @ 82%, 2 @ 85%

Clean & Jerk: 2 x 1 @ 87%