Week of 4/8/19-4/14/19

Monday:
AMRAP 10
– 500m Row
– 20 Hand Release Pushups

*rest 2 minutes*

AMRAP 10
– Run 2 Laps
– 20 Alternating DB Lunges (50/35)

Tuesday:
4 Sets
A1) Standing DB Arnold Press x 6/arm @ 2112
*rest 60 sec*
A2) Inverted Barbell Row x 10 reps
*rest 90 secs*

+

AMRAP 12
– 10 Strict Pull-ups
– 10 HEAVY American KBS (70/53)
– 10 Box Jumps (30/24)

Wednesday:
Every 5 minutes for 30 minutes (6 sets):
– 50 Double Unders
– 20 Alternating DB Snatch
– 10 Burpees Over DB
*rest in remaining time*

Thursday:
For Time
10-9-8-7-6-5-4-3-2-1
– Power Clean
– Run 2 Laps
*power clean – increasing weight after each set up to a tough single*

Friday:
Back Squat
8-8-8-8-8
*rest 2 minutes between sets*

+

4 sets:
– :30 Wall Ball Shots (20/14)
– :30 Box Jumps (24/20)
– :30 Rest

Saturday:
-Half Mile Run
into
10 Rounds:
– 10 Handstand Pushups
– 10 Alternating Pistols
into
– Half Mile Run