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4/1/19-4/7/19

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Monday
Afterburn
Rower Set Rotation
AMRAP X
Row 300m
Burpee Man Makers
Wall Ball Toss
KB Goblet Squat
Group 400m Run

Tuesday
Strength
a1)Neutral Grip DB Bench 4×10
a2)4×5 WTD Push Up

Cond.
AMRAP20
Run 400m
20 Squat Cleans 95/65
15 Pull Ups

Wednesday
Strength
5×5 Block Deadlift @ 75-85% of 1RM

Cond
Chipper
100 Double Unders
75 Russian KB Swings 53/35
50 Ring Push Ups
25 Box Jumps 30/24
50 Ring Push Ups
75 American KB Swings
100 Double Unders

Thursday
Strength/Skill
Snatch Complex
2 Tall Man Snatch
2 Power Position Snatch
2 Hang Power Snatches

Cond.
Team DT (Teams of 2)
Partners Rotate Through Each Move
10 Rounds
12 Deadlift 155/105
9 Hang Cleans
6 Push Jerks

Ex: A does deadlift B does clean A does Push Jerks etc

Friday
Strength
a1)10×10 Zohman Curl
a2)10×10 Band Pull Apart

Cond.
Track Day
6x400m
Rest 2 Min MANDATORY

AFTERBURN
COME GET SOME