Week of 2017.08.07 – 2017.08.12

MONDAY

Strict press, 5 x 5 reps

As many reps as possible in 5 rounds:
Minute 1: Muscle-ups / strict pull-up progression
Minute 2: Push-ups
Minute 3: Rowing / biking for calories
Minute 4: Rest

TUESDAY

Hang power clean, 6 x 2 reps (same weight across all sets; increase 5 lb. from previous week)

In 4 sets of 4 minutes each, complete:
400-meter run
As many reps as possible of wall ball shots in remaining time
Rest 1 minute between sets

WEDNESDAY

Back squat, 6 x 3 reps (same weight across all sets)

As many rounds and reps as possible in 9 minutes of:
14 alternating dumbbell lunges (dumbbells at sides)
30 double-unders

THURSDAY

Split jerk, 10 x 2 reps on the minute (increase 5 lb. from previous week)

In 4 sets of 2 minutes each, complete as many rounds and reps as possible of:
10 push presses (95 lb. / 65 lb.)
10 box jumps (24" / 20")
10 burpees
Rest 1 minute between sets; begin each set where the previous set left off.

FRIDAY

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

As many rounds and reps as possible in 12 minutes:
1 wall walk
2 handstand push-ups
3/3 pistol squats
4 power snatches (135 lb. / 95 lb.)

SATURDAY

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

"Kelly"
5 rounds for time of:
400-meter run
30 box jumps (24" / 20")
30 wall ball shots (20 lb. / 14 lb.)