Week of 2017.04.17 – 2017.04.22

MONDAY

A. Deadlift, 4 x 4 reps (same weight across all sets; add to weight from April 4)
B. Push press with 31X1 tempo, 4 x 6 reps

3 sets for total reps:
Wall walks, as many reps as possible in 90 seconds
Double-unders, as many reps as possible in 90 seconds
Rest 1 minute

TUESDAY

2 clean pulls + 2 power cleans, 5 sets

Every minute on the minute for 12 minutes:
Minute 1: hang power clean + push jerk, 4 reps
Minute 2: strict toes-to-bars, 2-5 reps, then kipping toes-to-bars, 5-7 reps
Minute 3: lateral box jump-overs, 12 reps

WEDNESDAY

Back squat, 5 x 5 reps

5 rounds for time:
5 bar muscle-ups
10 burpees to a plate
16 single-arm dumbbell thrusters (8/8)
20 ab-mat sit-ups

THURSDAY

Every minute on the minute for 10 minutes:
Even: Double-unders practice, 40 seconds
Odd: Push press, 40 seconds (moderate weight)

Functional Range Conditioning

FRIDAY

Front squat, 10-rep maximum

As many rounds and reps as possible in 15 minutes of:
5 hang power snatches (unbroken reps as heavy as possible)
12 front-rack lunges (6/6, same weight as snatches)
20 kettlebell swings

SATURDAY

For time:
800-meter run
50 pull-ups
400-meter run
100 push-ups
400-meter run
200 air-squats
800-meter run

Extra credit:
100 band pull-aparts