8/23

Pendlay Row 3-3-3-3-3-3-3-3-3-3-3-3
Use the heaviest weight you can for each set. Rest 30 secs between sets.

Then:

21-15-9 reps, for time of:
Kettlebell Snatch (one arm – L), 24/16 kg
Kettlebell Snatch (one arm – R), 24/16 kg
Box Jump (24 In.), 24 in

8/21

Kettlebell Press

Determine one rep kettlebell max effort for both right and left arms.  If you succeed in pressing the 48kg bell go for max reps with that bell.

Then:

Complete as many rounds in 15 minutes of the following:

10 Shoulder-to-Overheads, 115/85 lbs
15 Deadlifts, 115/85 lbs
20 Box Jumps, 24/20 in

8/20

The Chief

For 5 cycles:
AMRAP in 3 mins of:
3 Power Cleans, 135/95 lbs
6 Push-ups
9 Air Squats Rest
1 min between each cycle.
For each cycle restart the AMRAP.

Then:

Straight Legged Deadlift (Sumo Stance) 20-20-20

Then:

Practice Straight Leg GHD

8/12

Every 1 min for 10 mins do:

3 Clean Lift Offs, 90% 1RM
1 Power Clean, 90% 1RM

Then:

“Cindy with Cleans”

Complete as many rounds as possible in 20 mins of:
3 Power Cleans, 135/95 lbs
5 Pull-ups
10 Push-ups
15 Air Squats