Week of 2016.12.05 – 2016.12.10

MONDAY

A. Back squat, 5 rep max
B. Back squat hold, 60 seconds (as heavy as possible)

With a 10-minute running clock:
5 strict pull-ups
hang power cleans (95 lb. / 65 lb.)
5 strict pull-ups
5 hang power cleans (115 lb. / 75 lb.)
5 strict pull-ups
5 hang power cleans (135 lb. / 85 lb.)
5 strict pull-ups
5 hang power cleans (155 lb. / 95 lb.)
5 strict pull-ups
5 hang power cleans (175 lb. / 105 lb.)
5 strict pull-ups
Hang power cleans (185 lb. / 115 lb.), as many reps as possible in remaining time

TUESDAY

Push jerk, 1 rep max

5 rounds for time:
6 kettlebell push press, left arm
1 length forward bear crawl
1 length backwards bear crawl
6 kettlebell push press, right arm
30-second front-leaning rest on rings

WEDNESDAY

Power snatch, build to a max

4 sets at 80-85% effort:
30 seconds of battle ropes
15 seconds rest
30 seconds of burpees
15 seconds rest
30 seconds of med ball slams
15 seconds of rest
30 seconds of alternating jump lunges
15 seconds of rest

THURSDAY

3-4 rounds of Ghost on ergs:
Leave monitor down and ghost row. Goal is to stop at 100 meters.
Every meter you are over or under 100, do 3 air squats. Example: 3 meters = 9 air squats.

Every minute on the minute for 9 minutes:
Minute 1: 20-second row, as fast as possible
Minute 2: 8/8 lateral hops over erg
Minute 3: 6/6 Cossack squats

Functional Range Conditioning

FRIDAY

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

For time:
50 dumbbell thrusters
7 Russian-style kettlebell swings on the minute

SATURDAY

In teams of 3, with one partner working at a time, complete as many rounds and reps as possible in 30 minutes of:
7 box jumps
7 push jerks
7 burpees