Week 1/6: 2017.09.04 – 2017.09.09

MONDAY

All classes canceled in observance of Labor Day.

TUESDAY

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

As many rounds and reps as possible in 15 minutes of:
5 power cleans (155 lb. / 115 lb.)
10 toes-to-bars
400-meter run

WEDNESDAY

4 sets of:
A1. Muscle-up progression, 1-5 reps; rest 20 seconds
A2. Back squat with 2-second pause, 8 reps; rest 90 seconds

As many rounds and reps as possible in 8 minutes of:
2 man-makers (as heavy as possible)
12 walking lunge steps

THURSDAY

Push press, 6 x 6 reps (start at a moderate weight)

5 rounds for time:
10 push-ups
10 single-arm dumbbell push presses, left side
10 single-arm dumbbell push presses, right side
15 burpees

FRIDAY

Deficit deadlift, 6 x 4 reps (65% of 1-rep max)

Every minute on the minute for 20 minutes:
Minute 1: Row for calories, 40 seconds
Minute 2: Kettlebell sumo deadlift high pulls, 12 reps
Minute 3: Wall ball shots, 10 reps (12' target / 10' target)
Minute 4: Weighted knees-to-waists, 10-12 reps

SATURDAY

Back-rack lunges, 4 x 8 reps per side

In teams of 3, complete for maximum reps:
Minutes 0-7: Handstand push-ups
Minutes 7-10: Rest
Minutes 10-17: Burpee box jumps
Minutes 17-20: Rest
Minutes 20-27: Row for meters