Thursday - Aug. 11

KB Snatch set
 - 10 minutes, single arm switch
 - 20kg
 - 20rpm

Front Squat (off 120kg max) - deload
 5 x 48, 54kg
 5 x 60kg
 5 x 66kg
 5 @ 72kg 

Trap Deadlift (off 230kg max) - deload
 5 x 95, 105kg
 5 x 115kg
 5 x 127kg
 5 @ 138kg

2" IM Axle Deadlift, double overhand(off 180kg max) - deload
 5 x 72, 81kg
 5 x 90kg
 5 x 99kg
 5 @ 108kg

Single Leg Deadlift
 8 x 24, 28, 28kg

After Lunch Break....

Jump Rope 2 minutes
Dynamic Warm-up

SuperSet - 30# backpack
 - squat 3x20
 - lunge (r/l) 3x20

Double Leg Bound
 - 3x15

Side-to-side Hurdle hop - 12"
 - 3x20

Seated Calf Raise
 5 x 45, 70, 115, 125, 140#

Fire Hydrants 2x100

DB Farmers Walk @55#
 - 2 x 200yds

Sandbag Get-up set
 - 10 minutes, never setting bag down
 - 58 reps