Week of 2017.07.31 – 2017.08.05

MONDAY

A. Strict press, 5 x 6 reps (same weight across all sets)
B. Push-ups, as many reps as possible in 1 minute; complete 5 sets, resting 2 minutes between sets

Every minute on the minute for 12 minutes:
Minute 1: 3 hang power snatches (moderate weight)
Minute 2: 6-8 strict chest-to-bar chin-ups
Minute 3: 30 double-unders

TUESDAY

Hang power clean, 6 x 3 reps (same weight across all sets; increase 5 lb. from previous week)

As many rounds and reps as possible in 3 minutes:
3 strict ring dips
6 burpees
9 air squats
Complete 5 sets, resting 1 minute between sets

WEDNESDAY

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

10 rounds for time:
200-meter run
12 unbroken wall ball shots*
* 10-burpee penalty for breaking

THURSDAY

Split jerk, 10 x 3 reps on the minute (increase 5 lb. from previous week)

As many rounds and reps as possible in 10 minutes:
3 muscle-ups
10 box jumps
10 burpees

FRIDAY

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

Every minute on the minute for 15 minutes:
Minute 1: 3 hang power cleans
Minute 2: 1-2 rope climbs
Minute 3: 3 wall walks

SATURDAY

Front squat, 4 x 6 reps (same weight across all sets; increase 5 lb. from previous week)

"Erin"
5 rounds for time of:
15 dumbbell cleans (35 lb. / 25 lb.)
21 pull-ups