Week of 2018.12.03 - 2018.12.08

MONDAY

Four supersets of:
A1. Double-dumbbell shoulder press, 12 reps
A2. Double-dumbbell step-up, 12 reps per leg
A3. Strict toes-to-bar, 12 reps

"Karen"
For time:
150 wall ball shots

TUESDAY

Deadlift: 3 x 5 reps with a 31X1 tempo* at 65% of 1-rep max
* 3-second descent, 1-second pause at the bottom, explosive ascent, 1-second rest at the top

Partner “DT”
10 rounds for time:
12 deadlifts (155 lb / 105 lb)
9 hang power cleans
6 shoulder-to-overheads
Split reps as desired

WEDNESDAY

Hang squat snatch: build to a heavy single rep

For time:
20 power snatches (135 lb / 95 lb)
40 bar-facing burpees
1000-meter row

THURSDAY

Alternating barbell forward lunge, 3 x 8 reps per leg

“JT”
21-15-9 reps for time:
Handstand push-ups
Ring dips
Push-ups

Ring plank: 2 x maximum hold (as long as possible)

FRIDAY

3 supersets of
A1. Pendlay row, 12 reps
A2. Dumbbell marching steps, 50 feet

4 rounds for time:
25 kettlebell swings
20 box jumps
15 pull-ups

SATURDAY

Every 7 minutes for 21 minutes (3 x 7-minute rounds):
500-meter row
75 double-unders
400-meter run

Double-kettlebell overhead static hold: 3 x 1 minute