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8/19/19-8/24/19

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Monday
Afterburn
AMRAP 25
Teams of 2
Partner A Runs 100m
Partner B Executes The Following
Lateral Hop
Deadlift
Row
Curl
Press
V-Up

Tuesday
Strength
High Hang Power Snatch

Cond.
EMOM15 | 40s Work|20s Rest
Box Jump
C-2-B Pull Ups
KB Sumo Deadlift High Pull 70/53

CoreWorx
75 Wtd Knee Raises

Wednesday
Strength
8×4 Front Squat

Cond.
21-15-9-6-3
Thrusters 75/55
Athletic Burpees

CoreWorx
250 Flutter Kicks

Thursday
Strength
15 Min
Teams of 2
Find 4 RM Clean & Jerks

Cond.
Temas of 2
15 Min Cap
Run 800m Partner Run
w/ remaining time
1-to-1 Clean & Jerks 135/95
**Partner A does a C&J then Partner B does a C&J etc

Friday
Clangin and Bangin
Superset 1
4×10 Curls
4×10 Tricep Band Ext

Superset 2
4×10 Landmine Press
4×10 Band Pull

Superset 3
4×10 Dual KB Row
4×10 Heavy Trap Bar Shrugs

Cond
AMRAP 9
1-2-3-4-5-6
KB Swings 53/35
Burpees

CoreWorx
100 Wtd Pulse Situps

 

Saturday
AFTERBURN