Monday 8/10

Fitness -

A1. Clean High pull + Clean Pull unders x 1+1 x 5 sets

* stay light and work on bar path for the pull and speed under the bar

A2. High Box Jump x 1 x 5 sets

* find a challenging height and try to increase each set

WOD

30 Deadlifts (185/105)

100 m run

20 Deadlifts

200 m run

10 Deadlidts

400 m Run

Performance-

A1. Clean High pull + Clean Pull unders x 1+1 x 5 sets

* stay light and work on bar path for the pull and speed under the bar

A2. Seated Box Jump x 1 x 5 sets

* find a challenging height and try to increase each set

WOD

30 Deadlifts (225/135)

200 m Run

20 Deadlifts

400 m Run

10 Deadlifts 

800 m Run

Zone-

4 min AMRAP
Row 10 cals
10 DB Push Press

rest 2 min

4 min AMRAP
10 Burpees
10 Med ball Slams

rest 2 min

4 min AMRAP
10 Goblet Squats
10 KB Swings

rest 2 min

4 min AMRAP
8 AB Cals
10 Renegade Rows (5/side)

rest 2 min

4 min AMRAP 
10 OH Plate Lunges
100m Run