wednesday, August 5, 2026

Wednesday 

8/5/2026

A. Take 15 minutes to complete the following

Front squat

x3 @ 80%

x3 @ 85%

x3 @ 90%

2×2-3 @ 95% of 3RM from 6/24 or 7/22

B. For time

10 wall walks 

20 hang power cleans @ 135#/95#

30 pull-ups

5 Wall walks

10 Hang power cleans @ 165#/115#

15 pull-ups

essentials 8-5-26

A. For time:

50 box step-ups 

40 DB snatches alt.

30 push-ups 

20 cal bike/row 

1:00 FLR 

*Rest 1:00 then go back up the list 

+

Extra credit

3 sets 

SA banded face pulls x15/arm 

KB high-pulls x12-15