Tuesday Aug 30th

Part 1:

5 sets:

5 tough thrusters

10 burpees AFAP

Row 25 sec @ 90%

Rest 6 min actively

thrusters at 135,145,155,165,175 all rows ~140m

Rest 6+ hours

Part 2:

Run 400 m @ 90%

Walk rest 5 min actively x 3

(rest 12 min working on handstand walk)

Run 400 m @ 90%

Walk rest 5 min actively x 3

fastest 400m at 62s slowest at 69s.

Wednesday Aug 31st

A. Snatch - build to a tough single in a few sets: rest as needed

B. Power Snatch x 1/Snatch Balance x 3 - 80% x 4 sets; rest 90 sec

C. 5 x (1-5 CTB Chin Up ladders) for time

D. FLR on rings - amsap x 3 sets; rest 30 sec b/t sets

A. 165 - felt good but few sets was up so stopped here
B. 95,115,115,125
C. 4:49
D. 130,47,40.

Thursday Sept 1

3 rounds for time:

25 KBS - 70 lbs

25 box jumps - 20"

4:22. Everything unbroken. Felt fast.