Programming August 7-11

Monday

Strength/Skill:
Every 2 mins for 12 mins, alternating between:
2 Hang Squat Snatch + Overhead Squats
Bar Muscle-up Practice

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WOD:

For time:
13 Hang Squat Snatches, 95/65
9 Bar Muscle-ups
11 Hang Squat Snatches, 95/65
7 Bar Muscle-ups
9 Hang Squat Snatches, 95/65
5 Bar Muscle-ups
7 Hang Squat Snatches, 95/65
3 Bar Muscle-ups
5 Hang Squat Snatches, 95/65
1 Bar Muscle-up

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Tuesday

Strength: Deadlift 3-3-3-3-3

WOD:
For time:10 Deadlifts, 225/155
30 Crossover Single Unders
8 Deadlifts, 225/155
30 Crossover Single Unders
6 Deadlifts, 225/155
30 Crossover Single Unders
4 Deadlifts, 225/155
30 Crossover Single Unders
2 Deadlifts, 225/155
30 Crossover Single Unders

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Wednesday

WOD:

3 rounds, each round for time, of:

Row, 500 m
40 Walking Lunges
30 AbMat Sit-ups
Rest 2 mins between each round.

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Thursday

Strength: Split Jerk 1-1-1-1-1-1-1

WOD:

Complete as many rounds as possible in 8 mins of:
6 Shoulder-to-Overheads, 115/75
6 Bar Facing Burpees
8 Shoulder-to-Overheads, 115/75
6 Bar Facing Burpees
10 Shoulder-to-Overheads, 115/75
6 Bar Facing Burpees...
Continue adding 2 Shoulder-to-Overhead reps each round until time expires.

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Friday

WOD:
For time:4 rounds of:
Run, 400 m
-- then --
3 rounds of:
3 Power Cleans, 135/95
3 Front Squats, 135/95 lbs