Week of 2017.05.08 – 2017.05.13

MONDAY

Power clean, 1-rep maximum

"Power Elizabeth"
21-15-9 for time:
Power cleans (135 lb. / 95 lb.)
Ring dips

TUESDAY

Deadlift with 2-second pause below the knees, 4 x 2 reps

5 rounds for time of:
3 hang power snatches (95 lb. / 65 lb.)
6 overhead squats
9 burpees over barbell

WEDNESDAY

Back squat, 10-rep maximum

Every minute on the minute for 15 minutes:
Minute 1: 3-4 muscle ups / 2 rope climbs / 12 pull-ups
Minute 2: single-arm kettlebell thrusters, 6-8 per side
Minute 3: 10 box jumps (30" / 24")

THURSDAY

Functional Range Conditioning

FRIDAY

Front squat, 5-rep maximum

As many rounds and reps as possible in 25 minutes of:
10 toes-to-bar
15 box jumps
20 kettlebell swings
30 double-unders

SATURDAY

3 rounds for time of:
800-meter run
25 pull-ups
30 push-ups
100 air squats
30 push-ups