Friday 8/17

A.
Deadlifts
5×4
60% of your 1RM

B.
3RFT
75 Double Unders
7 Bar Facing Burpees
3 Wall Walks

Masters
A.
Same

B.
3RFT
75 x2 Single Unders
7 Bar Facing Burpees
5 x3 Seated L-Press (30/15)

Thursday 8/16

A.
Thrusters
6×2
Building to a Heavy Set

B.
AMRAP 16
12 Back Rack Walking Lunges (95/65)
10 Wallballs
8 SDHP (95/65)
200m Run

Masters
A.
Same

B.
AMRAP 16
12 Back Rack Walking Lunges (95/65)
10 Wallballs
8 SDHP (65/45)
200m Run

Wednesday 8/15

A.
Power Snatch
5×4
60% of your 1RM

B.
AMRAP 6
6 DB Front Squats (50/30)
8 Burpees

Masters
A.
Same

B.
AMRAP 6
6 DB Front Squats (30/15)
8 Burpees

Tuesday 8/14

A.
Power Clean
Find your 1RM in 15 min

B.
DT
Five rounds for time of:
155/115 pound Deadlift, 12 reps
155/115 pound Hang power clean, 9 reps
155/115 pound Push jerk, 6 reps

Masters
A.
Same

B.
Five rounds for time of:
95/65# Deadlift, 12 reps
95/65# Hang power clean, 9 reps
95/65# Push jerk, 6 reps