Training 3-27-17 to 4-2-17

Monday 

AMRAP 30

500m Row
35 Double Unders
15 Toes to Bar
400m Run
9 Power Clean
15 Burpee
+
3 sets

20 Wtd Sit Ups
8/side DB Floor Row

Tuesday

A: Jerk - 68-78% x 1 OTM x 15 - change weight every 5 sets
B: Push Press - 75-80% x 4-6 x 4 sets
+
30-20-10

KBS (32/24) and Wall Ball (20/14)

Wednesday


A: Back Squat - 65-70% x 10 x 4
B: Clean Grip SLDL - 6 x 5
C: Wtd Plank - 30s x 5; rest 30s
D: AB - 10s x 5; rest 1:50

Thursday

A: Bench Press - Tough 2 + 90% x 2 x 2
+
AMRAP 15

6 2DB Hang Power Clean
6/side 2DB Walking Lunge
15 Cals AB/Row

Friday

A: Clean - 2, 2, 2, 2, 2, 1, 1, 1, 1, 1 OTM (10 sets)
+
Complete Any Way

30 Back Squat
60 Strict Pull Ups
90 Cals Row/AB
120s Wtd Plank


Saturday

Partner Workout

AMRAP 9 Rest 3 for 3 stations

Partner A: 8 DB Snatch/Side
Partner B: Max Double Under

Partner A: 5 Pull Up + 10 Burpee
Partner B: Max AB Cal

Partner A: 10 Push Press + 10 Box Jump
Partner B: Max Row for meters

Sunday

Rest