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2/4/19-2/19/19

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DELOAD WEEK – We are at the end of our strength cycle.  The loads this week will be lighter. Next week, we will test our new maxes.

Monday
Strength
4×10 Front Squat @ 50% 2RM

Cond.
10-9-..2-1
Thrusters 75/55
Burpees Over Bar
Run 100m After Ea Rd

Tuesday
Strength
Bench Press
4×8 @ 50% 2RM

Cond.
5 RFT
50 Double Unders
15 Toes-2-Bar
10 KB Swings 70/53

Wednesday
Strength
Snatch
4×5 @ 50% 2RM

Cond.
20 Min
Run 1 Mi
AMRAP w/remaining time
3 Hang Cleans 185/130
3 S-2-OH

Thursday
Strength
Deadlift
4×6 @ 50% 2RM

THEN

Find 3RM Back Squat

Cond.
3RFT
50m Uneven Farmers Carry M:70KB+50DB|W:53KB+35DB
12 Alt DB Snatches
10 KB Goblet Squats

Friday – Spectra Happy Hour
Strength
5×5 Close Grip C-2-B Pull Ups
5×10 Ring Oh Tricep Ext

Cond:
Teams of 2
AMRAP 18
Partner A: Runs 300m
Partner B: Performs what Partner A calls out.
SWITCH

Saturday
GYM CLOSED
Women’s Self Defense Community Workout