Week of 2017.01.23 – 2017.01.28

MONDAY

A. Front squat, 6-rep max
B. Strict pull-up test: max reps of progression x 3 sets

3 sets of:
75-second row sprint
2-minute rest

TUESDAY

4 sets of:
A1. Half-kneeling press, 6-8 reps
A2. Side plank with raised leg, 30-45 seconds

As many rounds and reps as possible in 10 minutes of:
10 deadlifts (135 lb. / 95 lb.)
10 wall ball shots
10 burpees

WEDNESDAY

Hang power snatch, 1-rep max

As many rounds and reps as possible in 3 minutes of:
5 handstand push-ups
30 double-unders

Rest 1 minute, then as many rounds and reps as possible in 3 minutes of:
7 pull-ups
14 Russian-style kettlebell swings (53 lb. / 35 lb.)

Rest 1 minute, then repeat from the top

THURSDAY

Every minute on the minute for 10 minutes:
Even: battle ropes, 20-30 seconds
Odd: plank up-downs, 30 seconds

Functional Range Conditioning

FRIDAY

Back squat, 7-5-3-1

For time:
500-meter row buy-in
12-9-6-3
- Hang power cleans (95 lb. / 65 lb.)
- Thrusters
30 toes-to-bars cash-out

SATURDAY

With a partner, complete as many rounds and reps as possible in 25 minutes of:
25 double push-up burpees
50 double-unders
25 kettlebell push jerks, left side
50-calorie row
25 kettlebell push jerks, right side
50 double-unders