Week of 2017.06.26 – 2017.07.01

MONDAY

Push press, 4 x 4 reps (80% of 1-rep max)

7 rounds for time:
2 power snatches (moderately heavy)
4 strict handstand push-ups
6 toes-to-bars

TUESDAY

Front squat, 4 x 2 reps with 1-second pause

Every 3 minutes for 12 minutes:
200-meter run
16 single-arm front-rack alternating lunges (8 reps per leg)

WEDNESDAY

Hang power clean, 10 x 2 reps (82% of 1-rep maximum)

For time:
15 burpee box jump-overs
30 pull-ups
100 double-unders
100 kettlebell swings
30 pull-ups
15 burpee box jump-overs

THURSDAY

Back-rack mid-box step-up, 4 x 8 reps per side (2" higher versus previous weeks)

As many rounds and reps as possible in 8 minutes of:
5 deadlifts (275 lb. / 225 lb.)
20 air squats

FRIDAY

Single-arm strict dumbbell press, 5 x 6 reps per side; begin with 2 dumbbells overhead and alternate arms performing press

With a partner, complete as many rounds and reps as possible in 12 minutes of:
P1: 400-meter run
P2: push press (115 lb. / 75 lb.)

SATURDAY

"Partner Nancy on a Boat"

In teams of 2-3, complete 10 rounds for time:
400-meter row
15 overhead squats (95 lb. / 65 lb.)