8/16/2017 – Wednesday

Tier 1

A1) Clean and Jerk 10×1
*Start at 70% and work up.

A2) 5x (1 Negative + 2 Assisted Pullups)

B) Complete the following:

3:00 Max Calorie Assault Bike
Rest 3-4 Minutes or as needed
3:00 Max Calorie Row
Rest 3-4 Minutes or as needed
3:00 Max Toes to Bar

Tier 2

A1) Clean and Jerk 10×1
*Start at 70% and work up.

A2) 5x (2-3 Strict Pullups + 5-7 Kipping Pullups)

B) Complete the following:

3:00 Max Calorie Assault Bike
Rest 3-4 Minutes or as needed
3:00 Max Calorie Row
Rest 3-4 Minutes or as needed
3:00 Max Toes to Bar

Tier 3

A1) Clean and Jerk 10×1
*Start at 70% and work up.

A2) 5x (2-3 Strict C2B Pullups + 5-7 C2B Pullups)

B) Complete the following:

3:00 Max Calorie Assault Bike
Rest 3-4 Minutes or as needed
3:00 Max Calorie Row
Rest 3-4 Minutes or as needed
3:00 Max Toes to Bar

Competitor

A1) Clean and Jerk 10×1
*Start at 70% and work up.

A2) 5x (1-2 Strict Muscle Up + 2-3 Kipping Muscle Ups)

B) Complete the following:

3:00 Max Calorie Assault Bike
Rest 3-4 Minutes or as needed
3:00 Max Calorie Row
Rest 3-4 Minutes or as needed
3:00 Max Toes to Bar

8/15/2017 – Tuesday

Tier 1

A1) Hang Power Snatch 5×3
*Start at 70% and work up

A2) HS Pushup Progressions 5x 5-7

B) AMRAP 9
Climb the ladder…
3, 6, 9, 12, 15…
DB Snatch
Burpees

Tier 2

A1) Power Snatch 5×3
*Start at 70% and work up

A2) HSPU 5x 5-7

B) AMRAP 9
Climb the ladder…
3, 6, 9, 12, 15…
Power Snatch 75/55
Burpees Over Bar

Tier 3

A1) Power Snatch 5×3
*Start at 70% and work up

A2) Strict or Deficit HSPU 5x 5-7

B) AMRAP 9
Climb the ladder…
3, 6, 9, 12, 15…
Power Snatch 95/65
Burpees Over Bar

Competitor

A1) TnG Power Snatch 5×3
*Start at 70% and work up

A2) Strict Deficit HSPU 5x 5-7

B) AMRAP 9
Climb the ladder…
3, 6, 9, 12, 15…
Power Snatch 115/75
Burpees Over Bar

8/14/2017 – Monday

Tier 1

A1) Backsquat – 3×3 @ 85%

A2) Box Jumps 5×3

B) 4 Rounds For Time:
200m Run
10 Thrusters
30 Single Unders

Tier 2

A1) Backsquat – 3×3 @ 85%

A2) Box Jumps 5×3

B) 4 Rounds For Time:
200m Run
10 Thrusters 95/65
30 Double Unders

Tier 3

A1) Backsquat – 3×3 @ 85%

A2) Box Jumps 5×3

B) 4 Rounds For Time:
200m Run
10 Thrusters 115/75
30 Double Unders

Competitor

A1) Backsquat – 3×3 @ 85%

A2) Box Jumps 5×3

B) 4 Rounds For Time:
200m Run
10 Thrusters 135/95
30 Double Unders

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