Week of 2017.12.04 – 2017.12.09


For time:
800-meter run
4 rounds of "The Chief"
800-meter run
3 rounds of "The Chief"
800-meter run
2 rounds of "The Chief"

"The Chief"
3 power cleans (135 lb / 95 lb)
6 push-ups
9 air squats


Deadlift, building to heavy set of 5 reps

In teams of 3, complete every minute on the minute for 12 minutes:
10 deadlifts (225 lb / 155 lb)
12 box jumps (30" / 24")
Row for calories (18 cal / 15 cal)
Each partner completes reps of one movement per minute; rotate movements on the minute.


10 minutes of handstand push-up practice

As many rounds and reps as possible in 17 minutes of:
9 handstand push-ups
11 power snatches (95 lb / 65 lb)
13 toes-to-bars

2-minute front plank hold
2-minute left plank hold
2-minute right plank hold


Build to heavy complex of 1 hang power clean + 2 thrusters
Perform a minimum of 10 full complexes

21-15-9 reps for time of:
Burpees to a plate
Dumbbell hang squat cleans


4 sets of:
A1. Bench press, 8 reps
A2. Barbell Pendlay row, 10 reps
A3. Ring dip, 12 reps

50-40-30-20-10 reps for time of:
AbMat sit-ups


With a partner, complete for time:

2000-meter row buy-in

12 rounds of:
• 12 dumbbell push presses
• 12 alternating dumbbell lunges

2000-meter row cash-out

Split row as desired; alternate other movements after each partner completes one full round.