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
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