Week of 2017.05.01 – 2017.05.06

MONDAY

Deadlift, 3-rep maximum

As many rounds and reps as possible in 14 minutes of:
14 shoulder-to-overheads (115 lb. / 75 lb.)
14 box jumps (24" / 20")
14 kettlebell swings

TUESDAY

1 clean pull + 1 power clean, 5 sets

2 rounds for time of:
25 kettlebell swings, left arm
25 kettlebell swings, right arm
50 ring rows
50 sit-ups
50 push-ups

WEDNESDAY

Back squat, 4 x 4  reps

With a 3-minute running clock for each round, complete 3 rounds for total reps of:
400-meter run
As many burpees as possible in remaining time
Rest 1 minute between rounds

THURSDAY

Functional Range Conditioning

FRIDAY

Front squat, 10-rep maximum (add 5-10 lb. to weight from April 26)

As many rounds and reps as possible in 10 minutes of:
10 deadlifts (225 lb. / 185 lb.)
20 sit-ups
30 double-unders

SATURDAY

For time:
1-mile run
75 pull-ups
100 push-ups
250 air squats
70 push-ups
800-meter run