Warm Up 8/10 – 8/16

500 m Row 15 Scorpion Stretch 10 Inch Worms 15 Bottoms Up KB Press 15 KB Windmill 25 PVC Pass Throughs 20 Overhead Squats 2:00 Rope Swings

1 Row with 3 Rounds

For Time: 1,000 m Row 3 Rounds of 25 Slam Ball 30/20 20 Single Arm DB Snatch 45/25 ( 10 Each Side) 15 Pull Ups 20 Single Arm DB Snatch 45/35 ( 10 Each Side) 25 Wall Ball 20/14

Who Else Needs a Recovery Day

A. Back squat: 8×3 @ 80% Push press behind neck: 4×5 @ 80% RDL: 3×6 @ 185/135lbs B. 100 ft. Pike Scooter Walk or 40 Scooter V-Ups C. 3 Rounds for Time: 50 Sit Ups 25 Box Jumps

Clean Up Your Push Ups

10 Rounds for Time: 5 Hang Clean And Jerk 135/95 10 Push Ups (PERFECTLY DONE) No partial Depth or extension, No sagging Hips, No leading up with the hips first. We have been seeing A LOT of ugly push ups lately. Today is the day we clean them up.

Jumping Just Got Hard

A. Front squat: 6×5 @ 75% Deadlift: (double overhand grip) 3×3 @ 85% Box jumps: (max height) 3×5 B. 3:00 L or Tuck Sit 30 Toes to Bar C. 3 Rounds for Time: 250 m Row 50 Double Unders 25 Lunge Steps 50 Double...