Week of 2017.07.24 – 2017.07.29

MONDAY

A. Strict press, 5 x 6 reps (same weight across all sets)
B. Push-ups, as many reps as possible in 5 minutes

Every minute on the minute for 10 minutes:
Even: 6-8 chest-to-bar chin-ups
Odd: 45 seconds of double-unders practice

TUESDAY

Hang power clean, 5 x 3 reps (same weight across all sets)

6 rounds for time:
200-meter run
12 alternating dumbbell snatches
1-minute rest

WEDNESDAY

Back squat, 8 x 3 reps (same weight across all sets)

For time:
1000-meter row
100 wall ball shots

THURSDAY

Split jerk, 10 x 3 reps on the minute (70% of 1-rep max)

Every minute on the minute for 10 minutes:
3 bar muscle-ups
20 unbroken kettlebell swings*
* 10-burpee penalty for breaking

FRIDAY

A. Romanian deadlift, 4 x 6-8 reps
B. Dumbbell row, 3 x 10 reps

Every minute on the minute for 12 minutes:
Minute 1: Power snatch, 5 reps
Minute 2: Side plank, 25 seconds per side
Minute 3: Wall walk, 3 reps

SATURDAY

Front squat, 5 x 6 reps (same weight across all sets)

"Nicole"
As many rounds and reps as possible in 20 minutes:
400-meter run
Maximum reps unbroken pull-ups*
* Score number of pull-ups completed for each round