Week of 2017.04.24 – 2017.04.29

MONDAY

A. Deadlift with 5-second pause below the knees, 4 x 3 reps
B. Push press, 5-rep maximum

3 rounds for time:
200-meter run
10 handstand push-ups
10 toes-to-bars

TUESDAY

2 clean pulls + 1 power clean, 5 sets

As many rounds and reps as possible in 13 minutes of:
3 power snatches
10 chest-to-bar pull-ups
15 Russian-style kettlebell swings (70 lb. / 53 lb.)

WEDNESDAY

Back squat, 15-rep maximum (add 5-10 lb. to weight from April 12)

5 rounds for time:
2 deadlifts (135 lb. / 95 lb.)
2 hang power cleans (135 lb. / 95 lb.)
2 front squats (135 lb. / 95 lb.)
2 push jerks (135 lb. / 95 lb.)
Every time you drop the barbell, complete 10 box jumps (24" / 20")

THURSDAY

Functional Range Conditioning

FRIDAY

Front-rack lunge, 10-rep maximum each leg (rest 60 seconds between legs)

For time:
6 wall walks
10 burpees
30 double-unders
5 wall walks
12 burpees
30 double-unders
4 wall walks
15 burpees
30 double-unders
3 wall walks
18 burpees
30 double-unders
2 wall walks
21 burpees
30 double-unders
1 wall walk
24 burpees
30 double-unders

SATURDAY

For time:
400-meter run
35 pull-ups
400-meter run
50 push-ups
400-meter run
150 air-squats
400-meter run
35 pull-ups
400-meter run
50 push-ups
400-meter run
150 air squats
400-meter run
50 push-ups
400-meter run