2019-08-12

Conditioning first again all week.

Mon:
15-12-9-12-15
C&J
Pushups

2 sets 7/13 squats at 70% of FS or 10-15# heavier than last week.

Tues:
12-2 pull-ups
2-12 WB
(12 PU 2 WB, 11PU 3 WB, etc)

4×4 DL increasing (end heavier than last week)
5×2 Press increasing (end heavier than last week)

Wed:
Every 4 mins x 3
Run 400m
10 Front Squat
10 Bar facing burpees

Hang snatch to a heavy then 3×2 hang snatch pull at the heavy weight

Thurs:
45 min AMRAP @ 70RPE
10 strict pull-ups
1:00 bike/row/ski
25 sit-ups
75 DU’s
200m 1-arm farmers carry WALK (switch hands as needed)

Fri:
9 min AMRAP
10 R-arm DB Hang Sq Clean Thruster
8 DB Box Step-over
10 L-arm DB Hang Sq Clean Thruster
8 DB Box Step-over

Clean pull + Clean + Jerk to a heavy