Sunday-Sunday 190818-0825 – Specialty

Endurance
Sunday 8/18
“Slag 3.0”
30 minute AMRAP of:
Partner 1 (Time Keeper)
2 rounds of:
10 TBM Dumbbell Clean (50/35)
10 Push Ups
10 Box Jumps (24/20)

Partner 2: Row for Calories
Score = Total Calories + Total Reps

Wednesday 8/21
“No More Kettlebells”
For time:
90 American Kettlebell Swings (24/16, Rx+ 45/arm Kettlebell Snatch)
70 Kettlebell Deadlifts (24/16)
50/arm Kettlebell Push Press/Push Jerk (24/16)
30 Burpees over the Kettlebell
10/arm Turkish Get Up (24/16)

Functional Strength
Sunday 8/18
For 6 rounds, every 4 minutes complete:
5 Dumbbell Strict Press
5 Dumbbell Push Press
5 Dumbbell Push Jerk
15 Ring Rows

Note: increase weight after every 2 rounds.

Sunday 8/25
Back Squat 12-10-8-6-4-2, building
After each round of squats, sprint 12 burpees as fast as possible.

Gymnastics
Week 2 (8/21 and 8/22)
A. Hollow and Arch – Continued
B. Kipping for Toes to Bar
C. Tabata – L-sit or Tuck Hold and Shoulder Taps (Adv: Handstand Shoulder Taps)

Olympic Weightlifting
Sunday 8/18
Drop to Split + Behind Neck Jerk
4×1+1

Jerk
7×1

Wednesday 8/21
Snatch
3×3, 3×2, 3×1

Back Squat
4×4

Sunday 8/25
Clean
3×3, 3×2, 3×1

Behind Neck Press
5×5