20th August, 2016

1. “Clean-O-Rama”
3 Rounds of AMRAP Cleans in :15 at 100kg, rest :45
3 Rounds of AMRAP Cleans in :20 at 80kg, rest :40
3 Rounds of AMRAP Cleans in :30 at 60kg, rest :30
3 Rounds of AMRAP Cleans in :35 at 45kg, rest :25
Work on cycle times, and increasing your stamina.  Report scores for all 15 intervals.

2. AMRAP 80 seconds:
Ring Muscleups

3. Snatch Complex:
Squat Snatch / Hang Squat Snatch
5 sets increasing

19th August, 2016

1. High Hang Snatch:
Work up to a max double

2. Front Squat:
Work up to a five rep max

3. For time:
100 doubleunders
Then five rounds of:
10 dumbbell/kettlebell squats 32kg each hand
10 HSPU
Before finishing with 100 doubleunders

17th August, 2016

1. Thrusters:
Establish a 20 rep max.

2. Clean & Jerk:
Work up to a heavy double @9

3. AMRAP 16:
15 wall balls
10 Burpees

4. Squat:
4 sets of 4 @75%

5. Accumulate 120 seconds L-Sit

16th August, 2016

1. Clean Complex:
Clean / Hang Clean / Jerk
Work up to a heavy set @8.

2. “Triple 3” For time:
Row 3,000 meters
300 double-unders
Run 3 miles

3. Handstand Walk AMRAP 10:
20 metres unbroken

15th August, 2016

1. Front Squat:
Work up to a heavy triple @9
Then take 10kg off and do 3 sets of 3

2. “GymNasty”
All of the following for time:
12-9-6 of:  Strict Pull ups and Strict Ring Dips
12-9-6 of:  C2B pull ups and Kipping Ring Dips
2 Rope Climbs
12-9-6 of:  Strict HSPU and Pistols (round one is 12 left and 12 right, 24 total, no alternating)
12-9-6 of:  Kipping HSPU and Alternating Pistols (round one is 6/side alternating every rep)
2 Rope Climbs
12-9-6 of:  Muscle ups and Burpee Box Jumps, 30/24
12-9-6 of:  Bar Muscleups and Burpee Box Jumps Overs, 24/20
2 Rope Climbs

3. High Hang Snatch:
10 minutes to work up to a single @8

13th August, 2016

1. 30 muscleups for time

2.  “Barbell Hell”
With a 15 minute running clock…
2 Minutes of max rep Snatches
2 Minutes of max rep Thrusters
2 Minutes of max rep Power Clean
2 Minutes of max rep Front Squats
2 Minutes of max rep Back Squats
1 Minutes of max rep Snatches
1 Minutes of max rep Thrusters
1 Minutes of max rep Power Clean
1 Minutes of max rep Front Squats
1 Minutes of max rep Back Squats
Barbell loaded with 60kg
You can rest anywhere except with the barbell on the ground.  The snatches and cleans must be touch and go.   If the barbell comes to rest at any point during the 15 minutes, you must complete 10 dead lifts before continuing. 

3. You choose a metcon with a partner.

12th August, 2016

1. Weighted Pullup:
Establish a 1 rep max
Take off 10kg and perform 3 sets of 3

2. Clean from blocks at the knee:
Work up to a double @8

3. For time:
500m Row
10 Squat Snatches 50kg
400m Row
8 Squat Snatches 60kg
300m Row
6 Squat Snatches 70kg
200m Row
4 Squat Snatches 80kg
100m Row
2 Squat Snatches 90kg
16 minute time cap.

4. For time:
60 toes-to-bar

9th August, 2016

1. EMOM 30:
1 Snatch @70%

2. Clean & Jerk:
10 minutes to work up to a heavy single @9

3. AMRAP 20:
3 Legless Rope Climbs
9 Box Jumps 36″/28″
3 Deadlifts 180kg/110kg

8th August, 2016

1. Thruster:
Work up to a one rep max.

2. Front Squat:
Work up to a one rep max.

3. For Time:
3 rounds of “Fran” with 3 minutes rest between each.