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10/14/19-10/19/19

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Monday
Afterburn
10->1
Curl
Row
Run 400m

10->1
Deadlift
Lunge
Run 400m

10->1
Push Ups
V-Ups
Run 400

Tuesday
Strength
Complex
3 Deadlifts
1 Hang Power Clean
1 Hang Squat Clean
1 Push Press
1 Push Jerk

Cond.
Grace
For Time
30 Clean & Jerks 135/95
*6 Min Cap

Wednesday
Strength
a1)4×5 Wide Grip Bench Press
a2)4×5 Close Grip Bench Press

Cond.
60-40-20
Double Unders
30-20-10
Amer KB Swings 70/53
15-10-5
Strict C-2-B Pull Ups

Thursday
Strength
Back Squat 4×10 (Start at 40% 1RM)

Cond.
Teams of 2
AMRAP 4
(I GO YOU GO)
Power Snatches
-Rest 1 min-
AMRAP 4
Push Press
-Rest 1 Min-
AMRAP 4
Synch Lat Burpees Over Bar

Friday
20.2

Saturday
GYM CLOSED