Training 2-27-17 to 3-5-17

Monday 

A: Front Squat - From your working weight from last Wednesday, take 4 sets to build to a tough set of 2
B: Push Press - 3 TnG x 6 OTM
+
4 Sets

9, 8, 7, 6 Chest to Bar Pull Ups
30 Double Under
60s FLR
Rest 1

Tuesday

Slow AMRAP 18

Row 350m
12 Shoulder to overhead
9 V-up
6 No push up burpee

Rest 6

Slow AMRAP 18

15/12 Assault Bike Cal
30 Double Under
15 Wall Ball
30s FLR

Wednesday

A: Bench Press - 10, 8, 6, 4, 2
B: Snatch Grip Stiff Legged Deadlift - 12, 10, 8, 4-6 x 3
C1: Side Plank 45s/side x 3
C2: Toes to Bar - Max Sets of 3-5 in 60s x 3
+
Row 500m for time

Thursday

AMRAP 5 x 2; rest 4

10/8 Assault Bike Cal
5 DB Deadlift 50/35
5 DB Front Squat
5 Burpee

Rest 5

AMRAP 5 x 2; rest 4

8 Pull ups
8 DB Push Press
8 Box Jump w/step down

Friday

A: Hang Power Clean + Hang Clean - 2+1 x 10 OTM
+
25 Minutes Slow Grind

Row 350m
8-12 DB Bench press
400m Run
30s Handstand Hold
15/12 Assault Bike Cals
30s Max Double Unders

Saturday

Open Workout 17.2

*Based upon what the open workout is another workout may be substituted in place. 

Sunday

Rest