Week of 2017.01.02 – 2017.01.07

MONDAY

A. Front squat, 8-rep max
B. Strict pull-up progression, 6 x 30 seconds on / 30 seconds off

3 rounds at max effort:
40-second row sprint
3-minute rest

TUESDAY

4 sets of:
A1. Single arm seated press, 5-7 reps
A2. Side plank with raised leg, 30 seconds per side

Open Workout 14.3
Complete as many reps as possible in 8 minutes of:
10 deadlifts (135 lb. / 95 lb.)
15 box jumps (24" / 20")
15 deadlifts (185 lb. / 135 lb.)
15 box jumps
20 deadlifts (225 lb. / 155 lb.)
15 box jumps
25 deadlifts (275 lb. / 185 lb.)
15 box jumps
30 deadlifts (315 lb. / 205 lb.)
15 box jumps
35 deadlifts (365 lb. / 225 lb.)
15 box jumps

WEDNESDAY

Every minute on the minute for 8 minutes:
2 hang power snatches (80% of power snatch 1-rep max)

Every minute on the minute for 16 minutes:
Minute 1: 10 two-for-one wall ball shots (2 squats + 1 shot)
Minute 2: 10 double push-up burpees
Minute 3: 10 burpee box jumps
Minute 4: 4 wall walks

THURSDAY

Every minute on the minute for 10 minutes:
Turkish get-ups, 1-2 reps per side

Functional Range Conditioning

FRIDAY

Back squat, 15-10-8-6

4 rounds each for time:
12 thrusters
12-calorie row or 12 burpees over barbell

SATURDAY

In teams of 3, complete as many rounds and reps as possible in 30 minutes of:
45 reps of battle rope
45-calorie row
45 dumbbell/kettlebell jerks, left arm
45 dumbbell/kettlebell jerks, right arm
45 toes-to-bars
90 double-unders