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3/25/19-3/30/19

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Monday
AFTERBURN

Tuesday
Strength
Dynamic Back Squat
5,5,5,3,3,3

Cond.
For Time
5 Rounds
5 Hang Cleans 135/95
10 Burpees Over Bar
THEN
4 Rounds
5 S-2-Oh
10 Burpees Over Bar

Wednesday
Strength
5x|E3M
10 Unbroken Power Cleans

Cond
EMOM 20
M1: 50 Double Unders
M2: 45s|Max Chin Ups
M3: 45s|Max Box Jumps
M4: Run 200m

Thursday
Strength
Superset
a1)Deficit Deadlift 4×8
a2)Rev Grip Bent Over Row 4×10

Cond
For Time
100 Thrusters
Every 90sec 4 Burpees

Friday
Strength
Superset
a1)4×10 Bench Press
a2)4×15 Hammer Curl
a3)4×15 OH Ring Tri Ext

Cond.
21-15-9
Clean & Jerk 115/75
C-2-B Pull Ups
[Scale 2:1 Ring Row]

Saturday
AFTERBURN
COME GET SOME
OPEN TO THE PUBLIC