Week of 2016.11.28 – 2016.12.03

MONDAY

4 sets of:
A1. Back squat, 21X1 tempo, 6 reps
A2. Strict chin-up, 21X1 tempo, 5 reps

B. Back squat hold, 60 seconds (as heavy as possible)

5 rounds for time:
12 wall ball shots
10 box jumps
8 burpees
Rest 1 minute between rounds

TUESDAY

Push jerk, 10 x 1 rep on the minute (85% of 1 rep max)

As many rounds and reps as possible in 15 minutes of:
5 pull-ups
10 push-ups
15 air squats
20 sit-ups
30 double-unders

WEDNESDAY

Power clean + 2 hang power cleans, build to a max

3 rounds for time:
10 kettlebell swings, left arm
10 kettlebell swings, right arm
10 toes-to-bars
10 push presses, left arm
10 push presses, right arm

THURSDAY

Every minute on the minute for 12 minutes:
Minute 1: 20 seconds of battle ropes
Minute 2: 20 seconds of L-sit variation
Minute 3: Row for calories (13 cal / 11 cal)
Minute 4: 20 lunge steps

Functional Range Conditioning

FRIDAY

Deadlift, 3 x 1 rep (90% of aim)

For time:
30 man-makers (35 lb. / 25 lb.)
4 box jumps on the minute

SATURDAY

In teams of 3:
5000-meter row
150 kettlebell swings
150 wall ball shots
90 handstand push-ups
90 burpees
300 double-unders