Week of 2017.02.06 – 2017.02.11


A. Front squat, 4-rep maximum
B. Strict pull-up ladder: start with 1 rep, drop; 2 reps, drop; 3 reps, drop; incrementing by 1 until you cannot complete the given number of reps unbroken. Begin again with 1 rep, accumulating as many total reps as possible in 7 minutes.

500-meter row
90-second rest
500-meter row
Goal is to have second row match the first; work at a hard but sustainable pace.


Barbell strict press, 8-rep maximum

As many rounds and reps as possible in 9 minutes of:
3 hang power cleans
10 box jumps
3 hang power cleans
20 box jumps
3 hang power cleans
30 box jumps
Rounds restart with 3 hang power cleans + 10 box jumps.


Power snatch, 8 x 3 reps on the minute (75%)

As many rounds and reps as possible in 15 minutes of:
5 pull-ups
10 push-ups
15 wall ball shots


Every minute on the minute for 9 minutes:
Minute 1: Cuban press, 6-8 reps at a slow tempo
Minute 2: Lateral box step-ups, 6-8 reps per side
Minute 3: Mountain climbers, 20-30 reps

Functional Range Conditioning


Back squat, 4-2-1

Complete as many rounds as possible in 3 minutes of:
7/7 dumbbell or kettlebell snatches
7/7 dumbbell or kettlebell thrusters
30 double-unders
Rest 1 minute, then repeat for 3 sets total.
Rounds and reps accumulate; begin each set where you ended previous set.


In teams of 3, complete:
300 double-under
150 box jumps
150-calorie row
150 knees-to-elbows
3000-meter row

Partition reps any way you like, with:
P1 working
P2 front-planking
P3 resting