A) Strength: Strict Press; 2 sets of 8 @ 65% of 1rm, then 3 sets of 3 @ 75%

B) Metcon: 6 RFT
5 Hang Clean (squat) (135/95)
4 Shoulder to Overhead

12 min cap

Score: Strict press weight, 8s and 3s, Time

Congratulations to our August Athletes of the Month: Toby R. and Michelle D.

A) Clean + 2 Jerks @ 70% of 1RM x 8 sets (this is light weight, so be snappy)
B) CF Metcon
C) HSPU; 4 sets of 6 to 12 reps (depending on your capacity)
D) Toes to bar; 4 sets of 10 to 12 reps.

Strength: Bench Press

12 minutes to find a heavy double

WOD: For time:
21-15- 9
DB Hang Power Clean + DB Front Squat (Note: Both movements equal one rep)
Hand release push ups
(11 min cap)

Rest day

A) Gymnastics; Toes to bar technique wod; then 3min AMRAP TTB or K2E

B) Metcon: E5MOM x 15min (3rds)
1rd leg cranks (20 squats, 20 lunge steps, 20 jump squats, 20 split jumps)
200m run

Score: TTB reps, completed rounds

Warm Up Focus: Supline Ring Rows

3 x 8
WOD: In teams of 2,
In a 2-minute window
12/10 Cals AAB
Max Double KB DLs 70/53
*Switch every two minutes until team reaches 100 Double KB DLs

A) Snatch; 8 singles @ 82% of 1RM
B) CF Metcon
C) Pause Front Squat; 4 sets of 2 w/ 1 second pause at the bottom

A) Oly: Power Snatch; Find a heavy single

B) Metcon: 7min AMRAP
Ascending ladder
3 Power Snatch (95/65)
3 Box Jump over (24/20)
6 PS
6 BJO, 9,9, 12,12 etc.

WOD: Every 6 minutes, for 30 minutes (5 Rounds)

100m Run
12 KB Swings (American) 44/20-25
100m Run
12 Burpees
100m Run
Score is rounds completed