Week of 2017.10.23 – 2017.10.28

MONDAY

Front squat, 3 x 6 reps (75-80% of 1-rep max)

Complete 3 sets each, alternating 1 minute of work with 1 minute of rest:
Burpees to a plate
Kettlebell swings
Ab mat sit-ups

TUESDAY

For time:
400-meter run (buy-in)
5 rounds of:
• 12 pull-ups
• 9 power cleans (135 lb. / 95 lb.)*
• 6 hand-release push-ups
400-meter run (cash-out)

* Scale weight as needed

WEDNESDAY

"Fight Gone Bad"

Three rounds for reps:
1 minute of wall ball shots (20 lb. / 14 lb.)
1 minute of sumo deadlift high-pulls (75 lb. / 55 lb.)
1 minute of box jumps (20")
1 minute of push presses (75 lb. / 55 lb.)
1 minute of rowing for calories
1 minute of rest

THURSDAY

Snatch technique work, 10 x 3 reps on the minute (light to moderate load)

As many rounds and reps as possible in 5 minutes of:
10 dumbbell hang squat cleans
30 double unders
Rest 3 minutes, then repeat.

FRIDAY

Overhead squats, 5 x 5 reps
Squat therapy

Every minute on the minute for 12 minutes:
Minute 1: Kettlebell deadlift, 12 reps
Minute 2: Ring-supported hold, 20 seconds at top / 10 seconds rest / 20 seconds at bottom / 10 seconds rest
Minute 3: Front plank, 40-second hold

SATURDAY

With a partner, complete:
60-calorie row
60 box overs
60 thrusters
60 burpees to a 6-inch target
60 thrusters
60 box overs
60-calorie row
Split reps as desired