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1/7/19-1/12/19

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Monday
Strength
Front Squat
8,4,2,4,8 – (50%,65%,85%,70%,65%)

Cond.
3 Rounds
21-15-9
Thruster 45/45
Ring Row
Rest 1:1 After Each Round

Tuesday
Strength
Bench Press
4×4 – (65%, 2 @ 70%, 75%)

Cond.
AMRAP 16
Run 200m
5 Deadlifts 315/225
10 B.O.B.
Max Unbroken Hand Release Pushups

Wednesday
Strength
Snatch
8,4,2,4,8 – (50%,65%,85%,70%,65%)

Cond.
5 RFT
50 Double Unders : Scale 100 Singles
20 Alt DB Snatches 50/35

Cash Out
30 Toes-2-Bar | Scale 60 Hanging Knee Raises

Thursday
Strength
Deadlift
4×4 – (65%, 2 @ 70%, 75%)

Cond.
AFAP
10-9-8-7-6-5-4-3-2-1
Hang Power Clean 95/65
S-2-OH

Friday
Cond.
Run 800m
30 Box Jumps 30/24
60 Russian KB Swings 70/53
30 Burpees
Run 800m w/KB

Weekend Pump
Superset x 3
12 KB Curls
10 B.O. KB Row w/Rotation

Saturday
Cond.
20 Min
800m Sled Drag
w/ remaining time
Max Clean & Jerks 185/135