Week of 2017.08.14 – 2017.08.19

MONDAY

Strict press, 5 x 5 reps

For time:
70 kettlebell swings
70 push-ups
Complete 5 burpees every minute on the minute

TUESDAY

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

10 rounds for time:
100-meter run
2 muscle-ups
10 box jumps

WEDNESDAY

Back squat, 6 x 3 reps (same weight across all sets; increase 5-10 lb. from previous week)

6 cycles of 1 minute working / 1 minute resting:
8 heavy deadlifts
As many reps as possible of handstand push-ups in remaining time

THURSDAY

Split jerk, 8 x 2 reps on the minute (increase 5 lb. from previous week)

As many rounds and reps as possible in 18 minutes of:
8 hang snatches (95 lb. / 65 lb.)
8 chest-to-bar pull-ups
8 burpees over barbell
800-meter run

FRIDAY

4 sets of:
A1. Romanian deadlift, 5 reps; rest 20 seconds
A2. Dumbbell row, 8 reps; rest 90 seconds

As many rounds and reps as possible in 12 minutes:
12 push presses (115 lb. / 75 lb.)
9 toes-to-bars
6 box jumps (30" / 24")

SATURDAY

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

Every minute on the minute for 12 minutes:
Minute 1: Rope climb, 2 reps
Minute 2: Row, 200 meters
Minute 3: Hollow rock, 30 seconds
Minute 4: Wall walk, 2 reps
Minute 5: Kettlebell sumo deadlift high pull (heavy), 12 reps