10/14/19-10/19/19
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
2019 10 14