Work up to a 1 Rep Max for the Jerk

A. Establish a max set of unbroken TnG Squat Cleans, 165/115
Rest 3 minutes
B. Establish a max set of unbroken TnG Squat Cleans, 185/135
Rest 3 minutes
C. Establish a max set of unbroken TnG Squat Cleans, 205/145
No resting on the ground or the hang. Resting in the front rack is OK.

With a partner complete 2 rounds of:
20 DeadLifts, 185/135
20 Sumo Deadlifts, 185/135
20 Stiff Leg Deadlifts, 185/135
20 Double Russian KB Swings, 2pood/1.5pood
One partner completes all 20 reps of a movement while the other rests then switch.

Work up to a 5 Rep Max for the Front Squat

6x90sec AMRAP:
6 Power Clean (60/40kg) + 6 Front Squat + as many DU´s as possible
Rest 2min between intervals

30 sec on 15 sec off
- KB push ups
- chin ups
- flexed arm hang
- Spider-man push-ups
- Barbell Inverted Row
- toes to bar/ hanging knee raises

KK timecap 7 min

4 rounds for time:

• 8 Power clean
• 8 Front squat
• 8 jerks 75/ 52,5kg

Burpee + . back-squat ladder
Rest 3 minutes
Burpee + shoulder-press ladder
Rest 3 minutes
Burpee + deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

http://opexfit.com/august-9-2014/

Every four minutes x4
Row 20 seconds; hard pace

+

Row 2k Time Trial
https://www.wodconnect.com/workouts/2000m-row

Notes:
+First piece is warmup for 2k
+Go for it on the 2k!
+Post total time and 500m split times

A.
Three sets of:
Barbell or Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Burpees
5 Pull-Ups

Rest exactly 5 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
3 Man-Makers
100 Meter Run