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5/6/19-5/10/19

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Monday
AFTERBURN 60

Tuesday
Strength
a1)Wide Grip Bench Press 5×5
a2)Close Grip Bench Press 5×5

Cond.
50-40-30-20-10
KB Swing* 53/35
WB Shots 20/14
*Alt btw Russian/American ea rd

Wednesday
Strength
Find Max UB Complex
5 Deadlifts + 3 Hang Cleans + 1 S-2-OH

Cond.
6RFQ*
3 Deadlifts 315/225
4 Box Jumps 30/24
5 Weighted Pull Ups**

*RFQ = Rounds for QUALITY. There is no clock. We want to see perfect high quality form
**No Weighted Kipping Pull Ups

Thursday
Skill
Hang Snatch (20 Min)

Cond.
AMRAP 18
30 Double Unders [Scale 60 Singles]
12 Alt DB Snatches 70/50
6 Burpees Over DB

Friday
Strength
a1)Banded BB Curl 4×10
a2)Max Chin Ups

b1)Tempo Banded BO BB Row 4×8

c1)Temp Ring OH Tri-Ext 3×10
c2)Band Tri Pull Down 3×10

Cond.
CORE METCON
To2
Run 400m
Toes-2-Bar
Run 400m
PVC Situps
Run 400m
Plank
Run 400m
Floor Slides

Saturday
AFTERBURN 60
COME GET SOME!