Week of 2017.10.30 – 2017.11.04

MONDAY

Back squat, 6 x 3 reps (all sets at 70% of 1-rep max or heavier; build or keep the same weight across sets)

Complete 6 sets of 2 minutes each:
Sets 1/3/5:
 • 200-meter run
 • Max reps of push presses (75 lb. / 55 lb.)
Sets 2/4/6:
 • 200-meter run
 • Max reps of air squats
Rest 1 minute between sets

TUESDAY

Clean technique complex, 8 x (1 power clean + 1 hang power clean)

5 rounds for time:
10 burpees
15 kettlebell swings
10 alternating front rack lunges

WEDNESDAY

Deadlift, 5 x 3 reps (70-80% of 1-rep max)

As many reps as possible in 7 minutes of:
1 thruster (95 lb. / 65 lb.)
1 box jump
2 thrusters
2 box jumps
3 thrusters
3 box jumps
... etc., adding one rep to both movements each round.

With a partner, accumulate 5 minutes of planking on the ring (each partner accumulates 2:30 minutes)

THURSDAY

5 sets *not* for time:
10-15 dumbbell bench presses
10 strict pull-ups

Row sprint, 3 x 500 meters
Rest exactly 3 minutes between each sprint

FRIDAY

Rope climb skill work, 10 minutes

With a partner, complete as many rounds and reps as possible in 17 minutes of:
40 wall ball shots
20 toes-to-bars
4 rope climbs
Split reps as desired

Rest 3 minutes, then with a partner, complete:
400-meter farmer's carry
One partner carries at a time; exchange weights as desired

SATURDAY

With a partner, complete 42-30-18 reps for time:
Rowing for calories
Burpees over box

Rest 5 minutes, then with a partner, complete for time:
200 double-unders
100 dumbbell snatches
200 double-unders
100 dumbbell snatches
200 double-unders

For both workouts, split reps as desired