Week of 2017.04.03 – 2017.04.08

MONDAY

A. Deadlift, 4 x 5 reps (same weight across all sets)
B. Push press with 31X1 tempo, 3 x 8 reps

3 sets for total reps:
1 minute of handstand push-ups
1 minute of rowing / biking for calories
1 minute of rest

TUESDAY

2 snatch pulls + 2 power snatches, 5 sets

Every minute on the minute for 12 minutes:
Even: 5/5 pistol squats
Odd: 6-10 clapping push-ups

WEDNESDAY

Back squat, 5 x 5 reps

5 rounds for time:
3 bar muscle-ups
5 hang power cleans (155 lb. / 115 lb.)

THURSDAY

Every minute on the minute for 10 minutes:
Even: Double-unders practice, 40 seconds
Odd: Strict press, as many reps as possible in 40 seconds (moderate weight)

20-16-12-8 reps for time:
Row for calories
Deadlifts (135 lb. / 85 lb.)
Bar-facing burpees

FRIDAY

Front squat, 4 x 2 reps

As many rounds and reps as possible in 10 minutes of:
8 strict ring dips
8 box jumps (30" / 24")
8 kettlebell swings (53 lb. / 35 lb.)

SATURDAY

As many rounds and reps as possible in 30 minutes of:
400-meter run or 500-meter row or 25-calorie bike
5 chest-to-bar pull-ups
12 push-ups
15 air squats