Week of 2017.06.05 – 2017.06.10

MONDAY

Push press, 7 x 4 reps (65% of 1-rep max)

10 rounds for time:
1 rope climb or 6 ring rows
2/2 pistol squats
3 handstand push-ups

TUESDAY

Front squat, 4 x 5 reps with 2-second pause

Every minute on the minute for 10 minutes:
1 bar muscle-up or 3 chest-to-bar pull-ups
10 American-style kettlebell swings

WEDNESDAY

Hang power clean, 6 x 3 reps (70% of 1-rep maximum)

4 rounds for time:
4 man-makers
10 front-rack dumbbell / kettlebell lunges
15 sit-ups

THURSDAY

Functional Range Conditioning

FRIDAY

Strict dumbbell press, 4 x 10 reps per side

21-15-9 for time:
Clean and jerk (135 lb. / 95 lb.)
Burpee box jump-over (24" / 20")

SATURDAY

In teams of 3, complete for time:
3000-meter row
45 strict ring dips
60 burpees over erg
90 dumbbell push presses (as heavy as possible)