2019-03-11

Monday
Back Squat 5×2 5-10# heavier than last week
Rest 2 min between sets

10min skill practice

21-15-9
KB snatch
Burpees

Tuesday
Push Press 5×5
4 sets of ring stability holds
:10 hold @ top
:10 hold @ bottom
(Do between press sets)

Every 3 min for 4 Rounds
10 calories
20 wall balls

Wednesday
Clean and jerk to heavy

4rds
50 Double Unders
10 Toes to bar
5 squat clean

Thursday
Circuit
1. 4 sets heavy farmers carry lunges
2. 4×5 strict pull-ups or 4×10 ring rows w/ pause @ top of each rep
3. 4×15 calf raises w/ weight and standing on edge of plate

25 min AMRAP
500m Row/1000m Bike
15 dumbbell curls
15 hollow rocks
15 pushups
15 v-ups
15 ring rows
15 single leg KB deadlift (7/8 each leg)

Friday
Open 19.4!