MONDAY august 3rd - SATURDAY 8th

MONDAY:
*July Benchmark Retest* Obviously a short workout as is the intent with this benchmark; we have 2 other pieces programmed today which can be completed in any order before or after the benchmark. Use both as skill and technique focus and leave it all on the line with the sleds.!
Metcon
Max distance in 3 minutes Sled push @ 60/40kg
Metcon - 3 rounds for quality
3 TGU (each)
10 KTE 30 seconds hollow hold
1 minute plank hold
Skill
Bar Muscle-ups (2-4 emom x 10) * scale to odds - 3-5 ctb pullup evens - 3-5 ring dips

TUESDAY:
GOAT Skill EMOM x 7
Metcon
 5 MIN EMOM 7 Clean & Jerks @ 60/42.5
1 MIN REST
5 MIN EMOM 5 Clean & Jerks @ 75/52.5
1 MIN REST
5 MIN EMOM 3 Clean & Jerks @ 90/62.5
3 MINS REST Then: 2 MIN AMRAP Clean and Jerk @ 42.5/30kg

WEDNESDAY:
**August Benchmark **
Jackie
For Time:
1000m Row
50 Thrusters
30 Pull-ups
Core Finisher
1 minute Hollow hold Rest 30 secs 1 minute Superman Rest 30 secs 40 sec Hollow hold Rest 20 secs 40 sec Superman Rest 20 secs 20 sec Hollow Hold Rest 10 secs 20 sec Superman

THURSDAY
Back Squat (5, 5, 3, 3, 3)
Pendlay Row (5 x 5)
Metcon (Time)
9 Front Squats (80/55kg)
25 DU's 7 Front Squats 5
0 DU's 5 Front Squats
75 DU's
3 Front Squats
100 DU's

FRIDAY
Snatch (3, 3, 2, 2, 1, 1) Lift every 2 minutes-technique focus
Metcon (Time)
21-15-9
Power Snatch (52.5/35kg)
HSPU
SATURDAY:
Metcon (Time)
400M RUN
100 DUs
20 Clean and Jerk
100 DUs
20 Power Snatch
100 DUs
20 OHS
100 DUs
20 Box Jumps
100 DUs
​800M Run