A. Deadlift Block Week 8
3 X 3 @ 95% of 3RM
go every 2-3 minutes
B. AMRAP 9
12 power snatch 75/55
6 lateral burpees over the bar
C. couch stretch 2 minutes per side

A. Deadlift Block Week 8
3 X 3 @ 95% of 3RM
go every 2-3 minutes
B. AMRAP 9
12 power snatch 75/55
6 lateral burpees over the bar
C. couch stretch 2 minutes per side
Open Gym
A. bulgarian split squat with dumbbells, 4 x 8
B. Choco Taco
2 Rounds:
800m run
25 toes to bar
50 squats
25 push-ups
A. Split jerk, work to a heavy single
B. Mincemeat
AMRAP 8
10 wall balls
10 push jerks (85/115)
C. kitchen sink mobility
A. Warm-up
B. Go Fish
with a partner, alternating rounds:
8 alternating rounds:
15/12 calorie bike
complete all 8 rounds, rest 2 minutes,
then:
8 alternating rounds:
15/12 calorie row
*for total time.
Rest as needed during rounds, but rest counts towards your total time
A. Warm-up movements, work above workout weight on barbell
B. Wood
5 Rounds
400m run
10 burpee box jumps
10 SDLHP (65/95)
10 thrusters
-rest 1 min between rounds-
A. 3 rounds for quality
15 pistols
12 GHD
10 HSPU (kipping, strict, deficit)
B. Big Easy
AMRAP 10
25 double unders
15 russian KBS (70/50)
10 pullups
C. overhead band distraction
A. Deadlift Block Week 7 at 93% of 3RM
4 x 3, go every 2-3 min
B. Grace
30 Clean & Jerks (135/95)
For Time
C. lacrosse ball to low back
Open Gym
A. Warm-up
B. “Badger”
3 rounds for time:
30 squat cleans (95/65)
30 pull-ups
800m run
* In honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007.He is survived by his father, Tom; mother, Cindy; three brothers and four sisters.