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Tuesday 4th September 2018 Strength – 10 Min EMOM 3 Hang Cleans (UB) Conditioning – 4 Rounds for time: 400m Run 12 Dumbbell Snatch 22.5/15 (alternating)

Monday 3rd September 2018 Strength – Deadlift 5×3 Conditioning – 5 Rounds for reps: Ground to Overhead 20/15 (plate) Row for Cal Burpees Note: 30 seconds max intensity, 30 seconds active rest

Friday 31st August 2018 Strength – 5 x Clean Complex 2 Power Cleans + 1 Push Jerk Conditioning – For Time: 21 KBS 21 Pull Ups 500m Run 15 KBS 15 Pull Ups 500m Run 9 KBS 9 Pull Ups Note: Select a weight for KBS that you can maintain for unbroken sets.

Wednesday 29th August 2018 Strength – 3 Position Snatch 1-1-1-1 One rep = one snatch from power position, one rep from launch position, one from start. Four sets total. Conditioning – For Time: 8-6-4-2-4-6-8 OHS 45/30* Burpee double bar hop *Scale OHS to Front Squat if needed

Tuesday 28th August 2018 Strength – 5 x Push press Complex 4 Barbell Push Press (AHAP) 8 Single Arm Strict Press (8L/8R) Conditioning – 3 Rounds for time: 100 DU 5 Cleans 100/65

Monday 27th August 2018 Strength – Back Squat 3-3-3-3-3 Conditioning – 12 min AMRAP: 5 Pull ups 7 Box Jumps 18 DB Snatch Then; 30 sec Max Effort burpees

Friday 24th August 2018 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – 3 Rounds for time: 15 Burpee Box Jump Overs 15 Cleans 50/35