17.08.07

A. Safety back squat
Build to a tough single for today

B. 3 sets:
12s assault bike @ 95+%
-Rest 30s
50’ burpee broad jumps
-Rest 2-3 min

C1. Snatch deadlift w/ pause below-the-knee – 2” platform
3×4; Rest 15s
*Use straps. Reset each rep.
**Prioritize positions over load.
C2. DB death march
3x45s; Rest 15s
C3. Glute bridge w/ foot elevated on medball
3×45-60s/side; Rest 2-3 min

D. For time:
30 hang-to-inverted w/ straight arms

E1. Wall press dead bugs
3×45-60s; Rest 30s
E2. Seated leg raises
3×45-60s/side; Rest 2 min

17.08.05

5 sets:
6 touch-and-go hang power cleans (moderately tough but fast)
6 bar-facing burpees as fast as possible
-Rest/walk 3-5 min
*Cycle this stuff quickly.
+
(Rest 10 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
10-20s L-sit hang from rope
20 step-ups, alternating (24″/20”)
+
(Rest 5 min)
+
3 sets @ 97%:
8 deadlifts (touch-and-go – moderately tough)
25’ sled push (fast) OR 100m sprint
-Rest 3-5 min
*Try to move as quickly as possible on cycle time on these.
+
(Rest 5-10 min)
+
10 min @ 70%:
10 increments, 50’ shuttle run
50’ handstand walk
20 step-ups, alternating (24″/20”)

17.08.04

20 min @ 70%:
500m row
100’ farmer’s walk (easy)
30 single-unders
+
(Rest as needed)
+
10 min assault bike
*Go for it if it feels good.