Week 3/6: 2017.09.18 – 2017.09.23

MONDAY

Strict handstand push-up progression, 12 x 3-5 reps on the minute

As many rounds and reps as possible in 15 minutes of:
400-meter run
10 pull-ups
10 push-ups

TUESDAY

Power snatch, 10 x 2 reps on the minute (add 5 lb. from previous week)

21-15-9 for time:
Deadlift (225 lb. / 155 lb.)
Burpees over barbell
Toes-to-bars

WEDNESDAY

4 sets of:
A1. Muscle-up progression, 1-5 reps; rest 20 seconds
A2. Back squat with 2-second pause, 6 reps; rest 90 seconds

Every minute on the minute for 12 minutes:
Minute 1: Rope climb, 1-2 reps
Minute 2: Pistols, 4 reps per side
Minute 3: Row at max effort, 10 seconds
Minute 4: Wall ball shots, 15 reps unbroken

THURSDAY

Push press, 6 x 6 reps (add 2-5 lb. from previous week)

As many rounds and reps as possible in 20 minutes of:
100-meter offset carry, left side overhead*
100-meter offset carry, right side overhead*
2 lengths bear crawl
60-second front plank
60 double-unders or 60 seconds of practice

* Offset carry: one arm is in an overhead carry while the opposite arm is in a farmer's carry.

FRIDAY

Deficit deadlift, 4 x 4 reps (add 5-20 lb. from previous week)

5 rounds for time:
6 handstand push-ups
15 lateral burpee box jumps (24" / 20")

SATURDAY

Back-rack lunges, 4 x 8 reps per side (add 5 lb. from previous week)

3 cycles for time:
1 round of DT
4 rounds of Cindy

DT:
• 12 deadlifts (155 lb. / 105 lb.)
• 9 hang power cleans (155 lb. / 105 lb.)
• 6 push jerks (155 lb. / 105 lb.)

Cindy:
• 5 pull-ups
• 10 push-ups
• 15 air squats