Week of 2017.07.17 – 2017.07.22

MONDAY

Push press, 4-rep maximum

"Nate"
As many rounds and reps as possible in 20 minutes:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings (70 lb. / 53 lb.)

TUESDAY

Front squat, 1-rep maximum with 1-second pause

"Karen"
For time:
150 wall ball shots (20 lb. / 14 lb.)

WEDNESDAY

Split jerk, 3-rep maximum

As many rounds and reps as possible in 14 minutes:
14 box jumps
14 burpees
14 toes-to-bars

THURSDAY

Back-rack high step-up (above knee height), 10 reps per side maximum

3 rounds for time:
400-meter run
20 deadlifts (225 lb. / 185 lb.; or 60% of 1-rep maximum)

FRIDAY

Single-arm strict dumbbell press, 3 x max reps per side, as heavy as possible

"Double-Under Helen"
3 rounds for time:
90 double-unders
21 kettlebell swings (53 lb. / 35 lb.)
12 pull-ups

SATURDAY

For time:
100 squat cleans (135 lb. / 95 lb.)
3 burpees on the minute