Week of 2016.10.24 – 2016.10.29

MONDAY

Front squat, 1 rep max

"Cleaning Up Fran's Chest"
21-15-9 for time:
Squat clean thruster (135 lb. / 95 lb.)
Chest-to-bar pull-ups

TUESDAY

A. Strict press, Rule of 6
B. Strict handstand push-up progression, 50 reps

As many rounds and reps as possible in 15 minutes of:
P1: 15-calorie row
P2: Burpees

WEDNESDAY

A. Hang power snatch, 1 rep max
B. Clean, 1 rep max

"Karen"
150 wall ball shots for time

THURSDAY

Push press, 1 rep max

Functional Range Conditioning

10-minute active recovery row

FRIDAY

Banded deadlifts, 8 x 2 reps at 50-75% (speed- and recovery-based)

"JT"
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

SATURDAY

As many rounds and reps as possible in 30 minutes of:
3 reps Bear Complex
400-meter run