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9/30/19-10/6/19

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Monday
AFTERBURN
Annie
Then
Half Murph

Tuesday
Strength
Bench Pyramid
10-8-6-4-6-8-10

Cond.
AMRAP12
1-2-3-4-5-6-7..-INF
Rt Arm DB Snatch
Box Jump Over
Lt Arm DB Snatch
Box Jump Over

Wednesday
Strength
15 Min
3 Position Clean
-2s Pause Below Knee
-2s Pause Above Knee
-2s Eccentric Hang

FOR QUALITY AND TECHNIQUE. NOT LOAD

Cond.
5RFT
5 TnG Power Cleans 135/95
10 Burpees Over Bar

Thursday
Strength [POST Workout]
Teams of 2
5 Rounds Each
50′ Sled Pull
50′ Sled Drag

While A is on the sled, B is doing max BB curls
Switch until A & B both complete 5 RDs

Cond.
Randy
For Time
75 Snatches 75/55
8 MIN CAP

Friday
Strength
a1)4×8 Snatch Grip BB Row
a2)4x50m Bear Hug Sandbag Carry

Cond
100 RKBS 70/53*
*5 Burpees everytime KB stops
Then Run 800m

Saturday
AFTERBURN