Week of 2016.10.17 – 2016.10.22

MONDAY

Front squat, 3 x 1 rep at 90%

As many rounds and reps as possible in 20 minutes of:
5 rope climbs
10 hang power cleans (60%)
15 burpees

TUESDAY

A. Strict press, Rule of 6
B. Strict handstand push-up progression, 40 reps

For time:
30 ring dips
30 push-ups
30-calorie row

WEDNESDAY

A. Hang snatch pull + hang power snatch, 4 sets (increase weight each set)
B. Power clean + clean; build to a heavy set

For time:
100 wall ball shots
100 kettlebell swings

THURSDAY

A. Kipping handstand push-up practice, 8 minutes
B. Muscle-up practice, 8 minutes
C. Push press, 3 x 2 reps

500-meter row time trial

FRIDAY

Deadlifts, 3 x 8 reps at 75% of AIM deadlift

As many rounds and reps as possible in 12 minutes of:
2 lengths farmer's carry (as heavy as possible)
10 toes-to-bars
2 lengths farmer's carry
10 kettlebell snatches (5 left / 5 right)

SATURDAY

Power snatch technique work

"Double Heavy Isabel"
In teams of 2, for time:
60 power snatches (165 lb. / 125 lb.)