8/2

Back Squat (High Bar) : 5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 85%, 3 @ 85%

Then:

3 rounds for time of:
15 Power Cleans, 135/95 lbs
15 Burpees

8/1

Squat Snatch : 3 @ 60%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 3 @ 90%, 1 @ 95%, 1 @ 95%

Then:

Snatch Pull 4×3 @ 100-110% of maximum snatch

Then:

3 rounds for time of:
6 Squat Snatches, 135/95 lbs
18 V-ups
36 Split Jumps

 

7/31

Strict Press 8-8-8-8-8

Then:

Dead Hang Pull Ups 5×8

Then:

Grace Asunder

3 rounds for time of:
10 Clean and Jerks 135/95 lbs
50 Double Unders

7/30

Back Squat (High Bar) :
5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 3 @ 80%, 3 @ 80%, 3 @ 85%, 3 @ 85%

Then:

Complete as many rounds as possible in 12 mins of:
10 Burpees
25 Double Unders

7/29

Elizabeth

21-15-9 reps for time of:
Squat Clean, 135/95 lbs
Ring Dips
(This is the original benchmark with Squat Cleans not power cleans)
Then
4 Rounds of 30 second holds and 30 seconds rest of:
Handstand Holds
L Seat Holds on Rings
Hang from Pull Up bar
Bottom of Squat

7/27

Partner Deadlifts

Pair up and perform 100 deadlifts for time.  Divide workload anyway you desire including 4 hand deadlift.
Rx = 275/185

Then:

3 rounds for time of:

7 Front Squats, 155/115 lbs
30 Kettlebell Snatches, 24/16 kg
50 Double Unders

7/26

Back Squat (High Bar) :

5 @ 60%, 5 @ 65%, 5 @ 70%, 5 @ 75%, 5 @ 80%, 5 @ 80%

Then:

Complete as many rounds as possible in 15 mins of:

10 Wall Balls 20 lbs
10 Toes To Bars
10 Box Jumps, 24 in

7/25

Every Minute on the Minute for 5 Minutes:

3 Hang Squat Cleans, 70% 1RM

Then:

Nasty Girls

3 rounds for time of:

50 Air Squats
7 Muscle Ups
10 Hang Power Cleans, 135/95 lbs

7/23

Squat Clean & Jerk :
3 @ 60%, 3 @ 65%, 3 @ 65%, 3 @ 70%, 3 @ 75%, 3 @ 80%, 2 @ 85%, 1 @ 90%

Then:

Mini-DT

5 rounds for time of:
9 Deadlifts (135/95)
6 Hang Power Cleans (135/95)
3 Push Jerks (135/95)