4. August 2025
Aug.
04
1 ROUND
5 Jefferson Curls (option to use barbell or DB)
5/5 Sciatic Nerve Flosses
10 Arm Haulers
5/5 Moose Antlers
Into..
AMRAP x 5 MINUTES
5 Vertical Jumps
5/5 Staggered Stance Deadlifts w/Empty Barbell
10 Alt. DB Deadlifts
5 Burpee Broad Jumps
20 Box Jumps (24/20)
30 Hang Alt. DB Snatch (50/35)
40 Deadlifts (205/145)
30 Hang Alt. DB Snatch
20 Box Jumps
(Score is Time)
KG DB: (22.5/15)
KG BB: (93/65)
20 Box Jumps (20)
30 Hang Alt. DB Snatch (35/20)
40 Deadlifts (155/105)
30 Hang Alt. DB Snatch
20 Box Jumps
(Score is Time)
KG DB: (15/10)
KG BB: (70/47.5)
MIN 1 – :25/:25 Foot Smash
MIN 2 – :25/:25 Calf Smash
MIN 3 – :50 Child’s Pose
(No Measure)
NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.
Split Jerk Balance*
*Keep weight Light-Moderate across all sets. Start in semi-split position. Dip and drive the front foot forward, landing in normal split catch. Recover front foot only before next rep.
(Score is Weight)
MIN 1 – 10-12 Feet Elevated Ring Rows
MIN 2 – 1:00 Mod-Hard Effort Row
MIN 3 – Rest
(No Measure)
*Start Moderate-Heavy and end Heavy. The second set of 6 should be close to or the same weight as the first set of 4.
(Score is Weight)
Week 4 of 7
3-Rep ‚CF Total‘ Cycle