Sept 8-13

Monday

Clean 8r 4s 70%
Press 8r 4s 70%

3 rnds
500 row
12 BW deadlift
21 box jumps

Tuesday

Front Squats 8r 4s  70%

4rnds
200 run
11 thruster 135/75
200 run
11 push press 135/75
200 run
11 bench press 135/75

Wednesday

Snatch 8r 3s 70%

"griff"
Run 800 forward
run 400 backwrd
800 Forward
400 Backwards

Friday 

Bent Row 8r 4s 70%
Bench Press 8r 4s 70%

 5 rnds
20 pull ups
30 push ups
40 sit ups
50 squats

Saturday

Backsquats 8s 4r 70%

21-15-9
Clean dumbells 50/30
HSPU

Sept 1-6

Monday

Max Clean and Jerk (yes you must full squat)

5 rnds
400 run
25 push ups
25 pull ups

Tuesday

Max Front Squat

50 calorie row
40 TTB
30 Cleans 185/115
20 muscle ups
10 HSPU

Wednesday

Max Snatch
1 mile time run

Friday

 2k Time run

Saturday

Max Backsqaut

Aug 25-30

Monday

Clean
80% 3r
90% 1r
100% 1r
85%2r
95% 1r
85% 2r
80% 3r3s

Jerk
80% 2r
90% 1r
95% 1r
85% 2r

3rnds
32 Deadlifts 185/120
32 Hanging hip touches
800 M farmer Carry 15# dumbells

Tuesday

Front Squat
80% 3r
90% 1r
100% 1r
85% 2r
80% 2rx2s

20 min EMOM
Even 10 power snatches 95/65
Odd 10 box jumps

Wednesday

Snatch
80% 3r
90% 2r
100% 1r
85% 2r
80% 3r
80% 2rx2s

Run 1 mile
Row 2k
Run 1 mile

Friday

Romanian Pull
80% 3r
90% 1r
100% 1r
85% 2r
80% 3r
80% 2r

7 min AMRAP
3-6-9-12-15-21
front squat 135/95
HSPU

Saturday

BackSquat
80% 3r
90% 1r
100% 1r
85% 2r
90% 1r
85% 2r
80% 2rx2s

21-15-9
Powerclean 135/95
sit-ups
15-12-9
Clean 155/105
TTB
12-9-6
Clean 185/115
Muscle ups

Aug 18-23

 Monday

Deadlift 80% 3r, 90% 1r, 95% 1r, 85% 2r, 80% 3r, 80% 2r.

 EMOM x 14min:
Even: 200m Run
Odd: 7 Deadlift 225/155#

Tuesday

Clean Pull

80% 3r, 90% 2r, 100% 1r, 85% 2r,80% 3r x 3s

AMRAP x 20min:
15 Box Jumps 24/20”
12 Pistols
9 Pushups
100m Sprint

 Wednesday

Back Squat 80% 3r, 90% 1r, 100% 1r, 85% 2r, 80% 3r x 2s, 80% 2r x 2s

5 Rounds For Time:
8 TTB
8 Thrusters 75/55#
14 Front Rack Lunges 75/55#

Clean & Jerk 80%[2+1], 90%[1+1], 95%[

1+1], 85%[1+2], 80%[1+1]

165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute
Rest 3 minutes
165-lb. squat cleans, 1 minute
Rest 3 minutes
185-lb. squat cleans, 1 minute
Rest 3 minutes
205-lb. squat cleans, 1 minute

Try for max reps each round without dropping the barbell. Post reps for each round to comments

Friday

Front Squat 80% 3r, 90% 2r, 100% 1r, 85% 2r, 80% 3r x 3s

Complete as many rounds as possible in 15 minutes of:
50-lb. dumbbell thrusters, 10 reps
50 double-unders

 Saturday

7K run or Row

Add one K per cheat