Week of 2017.08.28 – 2017.09.02

MONDAY

Strict press, 3-rep maximum

"Helen"
3 rounds for time:
400-meter run
21 kettlebell swings
12 pull-ups

TUESDAY

Hang power clean, 1-rep maximum

21-15-9 for time:
Deadlift (60% of 1-rep maximum)
Burpees over barbell
Box jumps

WEDNESDAY

Back squat, 3-rep maximum

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

THURSDAY

Split jerk, 1-rep maximum

As many rounds and reps as possible in 15 minutes of:
100-meter single-arm farmer's carry (left side)
100-meter single-arm farmer's carry (right side)
20 ab mat sit-ups
2 lengths bear crawls
20 alternating body-weight lunges

FRIDAY

Romanian deadlift, 3111 tempo; build to a heavy 3 reps

"Hang Isabel"
For time:
30 hang power snatches (135 lb. / 95 lb.)

SATURDAY

Front squat, 3-rep maximum

"Fran"
21-15-9 for time:
Thrusters (95 lb. / 65 lb.)
Pull-ups