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PR WEEK Cycle 1

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Welcome to PR week.  For the last 6 weeks we have focused on Front Squat/Power Snatch/Bench/Deadlift
Now it’s time to cowboy up and put up some new numbers!

Monday
Strength
Front Squat
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
21-15-9
Alt DB Snatch 50/35
Burpees over DB
THEN
Run 800m

Tuesday
Strength
Bench Press
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
For Time
100 Hang Power Cleans 75/55*
*7 HR Push Ups Top Of Every Min

Wednesday
Strength
Snatch
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
For Time
30 Snatches 135/95

Thursday 
Strength
Deadlift
5r @ 50%
4r @ 70%
3r @ 90%
2r @ 100%
2r @ 101-105%

Cond.
AMRAP 12
10 S-2-Oh 145/100
8 Box Jump Overs 24/20
6 Dips

Friday
CLANGIN & BANGIN’
Superset 1
4x25m Sled Facepull
4×20 KB Curls

Superset 2
3×60′ SB Lunge
3×10 SB Squats

Superset 3
3×20 Bent Over BB Row
3×20 Band Pull Apart

Cond. 
2min Max Watt Row
2min Max Double Unders
2min Max Toes-2- Bar

Saturday
Strength
Axle Bar Complex
1 Deadlift
1 Clean
1 Hang Clean
2 Shoulder 2 Overhead

Cond.
Acetone Strike Back!
AMRAP15
10 Thrusters 75/55
10 Alt Lunges
10 Snatches