Week of March 25, 2019

Week of Mar 25, 2019Strength Set Week 4 of 4
Monday: 
Strength: Bench Press 3x10
WOD: 3 Rounds 
21 Deadlifts (135/95RX+) (115/80 RX)
7 Overhead Squats
*One Bar, no rack
Fitness:
21 Deadlifts (80/55)
7 Front Squats

Tuesday: 
Strength: OHS or Front Squat 8-6-4-2
WOD: AMRAP 12min
6 TTB
12 DB Alt. Snatch (50/35)
18 OH Alt. Lunges (50/35)
Fitness:
6 Hanging Knee Raises
12 DB Alt. Snatch (30/20)
18 Front Rack Alt. Lunges (30/20)

Wednesday: 
Strength: Deadlift 3 sets at 60% 1RM - go to 3 before failure
WOD: 5 Rounds
10 Bench Press RX+(155/100) RX(115/80)
50 Double Unders
Fitness:
10 Bench Press (75/55)
75 Single Unders

Thursday: 
Strength: Strict Press 3 sets @60% of 1 RM - go to 3 before failure
WOD: AMRAP 15min
20 Wall Balls (20/14) Fitness (14/10)
20 KB Swings (24/16) Fitness (16/12)
400m Row

Friday: 
Skill: Muscle -up or Pull-up or Rope Climbing Progressions
WOD: 6 Rounds
6 Clean & Jerks (155/105RX+) 
2 Rope Climbs

6 Clean & Jerks (135/95 RX)
6 Pull-ups

Fitness:
6 Clean & Jerks (85/55)
9  Ring Pulls

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