Week 5/6: 2017.10.02 – 2017.10.07

MONDAY

Strict handstand push-up progression, 18 x 3-5 reps on the minute

As many rounds and reps as possible in 20 minutes of:
2 muscle-ups
8 push-ups
20 box jumps

TUESDAY

Power snatch, 8 x 1 rep on the minute (add 5 lb. from previous week)

5 rounds for time:
10 shoulder-to-overheads (135 lb. / 95 lb.)
15 kettlebell swings (53 lb. / 35 lb.)

WEDNESDAY

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

As many rounds and reps as possible in 10 minutes of:
3 hang power cleans (185 lb. / 135 lb.)
6 burpees
200-meter run

THURSDAY

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

As many rounds and reps as possible in 12 minutes of:
10 alternating lunges with dumbbells overhead (35 lb. / 20 lb.)
12 box jumps
12 burpees

FRIDAY

Deficit deadlift, 2 x 4 reps (add 5-20 lb. from previous week)

As many rounds and reps as possible in 12 minutes of:
12 push presses (95 lb. / 65 lb.)
9 toes-to-bars
6 box jumps (30" / 24")

SATURDAY

Back-rack lunges, 4 x 6 reps per side (add 5 lb. from previous week)

"Partner Double Jackie"
With a partner, complete 2 rounds for time:
1000-meter row
50 thrusters
30 pull-ups
Split reps as needed