Week of 2017.06.19 – 2017.06.24

MONDAY

Push press, 5 x 4 reps (75% of 1-rep max)

5 rounds for time:
4 strict handstand push-ups
8 toes-to-bars
12 burpees

TUESDAY

Front squat, 4 x 3 reps with 2-second pause

Every 2 minutes for 12 minutes:
200-meter run
3 heavy dumbbell man-makers (45 lb. / 25 lb.)

WEDNESDAY

Hang power clean, 8 x 2 reps (80% of 1-rep maximum)

For time:
30 ring rows
50 wall ball shots (20 lb. / 14 lb.)
50 box jumps
50 wall ball shots
30 ring rows

THURSDAY

Back-rack low-box step-up, 4 x 8 reps per side

As many rounds and reps as possible in 8 minutes of:
8 deadlifts (185 lb. / 135 lb.)
50 double-unders

Noon class: Functional Range Conditioning

FRIDAY

Single-arm strict dumbbell press, 4 x 8 reps per side; begin with 2 dumbbells overhead and alternate arms performing press

21-15-9 for time:
Thrusters (95 lb. / 65 lb.)
Pull-ups
Kettlebell swings

SATURDAY

For time:
50 alternating dumbbell snatches (45 lb. / 25 lb.)
400-meter run
25/25 dumbbell power cleans
400-meter run
50 alternating dumbbell snatches
800-meter run