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3/18/19-3/23/19

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Monday
Strength
a1)4×10 Back Squat
a2)4×10 Band GM 3,3

Cond.
AMRAP20
Run 400m
21 Deadlifts 225/135
21 Box Jumps 24/20
Run 200m
15 Deadlifts
15 Box Jumps
Run 100m
9 Deadlifts
9 Box Jumps

Tuesday
Strength
a1)4×8 Power Clean
a2)4×8 Push Jerk

Cond.
15 Min Cap
50-40-30-20-10
Double Unders*
Sit Ups
THEN
10-20-30-40-50
Double Unders
V-Up
*No Singles Allowed. Must attempt double unders.

Wednesday
Strength
a1)5×5 Bent Over Row 3,3,1
a2)5×5 Wtd Pull Up

Cond.
2 RFT
Run 800m
50 WB Shots 20/14
50 Burpees
50 Russian KB Swings 70/53

Thursday
Strength
a1)4×8 Sumo Deadlift
a2)4×8 Bench Reverse Hyper

Cond.
EMOM15
O: 40s[10 Alt DB Snatch 50/35 + Max Toes-2-B]
E: 40s Max Hang Power Cleans 135/95

Friday
Strength
a1)10×10 Curl
a2)10×10 Tricep Ext

Cond.
AMRAP 18
100m Sled Drag
12 Renegade Rows
10 Ring Dips
8 DB Front Squats

Saturday
AFTERBURN 60