Week of 2017.04.10 – 2017.04.15

MONDAY

A. Deadlift with 5-second pause below the knees, 4 x 5 reps
B. Press with 31X1 tempo, 3 x 6 reps

As many rounds and reps as possible in 8 minutes of:
6 handstand push-ups
40 double-unders

TUESDAY

2 snatch pulls + 2 power snatches, 5 sets

Every minute on the minute for 12 minutes:
Minute 1: 8 push jerks (115 lb. / 75 lb.)
Minute 2: 2-5 strict toes-to-bars + 5-7 kipping toes-to-bars
Minute 3: Row for calories (15 cal / 12 cal)

WEDNESDAY

Back squat, 20-rep maximum (add 5-10 lb. to weight from March 29)

4 rounds for time:
5 deadlifts (135 lb. / 95 lb.)
5 power cleans
5 front squats
15 burpees over barbell

THURSDAY

Every minute on the minute for 10 minutes:
Even: Pistols, as many reps as possible in 40 seconds
Odd: Strict press, 10 reps unbroken

Functional Range Conditioning

FRIDAY

Front squat, 1-rep maximum

As many rounds and reps as possible in 15 minutes of:
5 hang power snatches (unbroken reps as heavy as possible)
10 box jumps
15 kettlebell swings

SATURDAY

For time:
800-meter run
"Cindy" — complete as many rounds and reps as possible in 20 minutes of:
 • 5 pull-ups
 • 10 push-ups
 • 15 air squats
800-meter run