Week of 2018.01.15 – 2018.01.20

MONDAY

Strict press: 3 x 10 reps at 75-80% of 1-rep max

6 rounds for time of:
21 AbMat sit-ups
15 burpees
9 dumbbell push presses

TUESDAY

30-20-10 reps for time of:
Deadlifts (185 lb / 105 lb)
Pull-ups

Farmer's carry, 4 x 150 feet (down-and-back three times)

WEDNESDAY

Front squat: 6-2-6-2-6-2 reps (6 reps at 70% and 2 reps at 80% of 1-rep max)

As many rounds and reps as possible in 9 minutes of:
9 power snatches (75 lb / 55 lb)
15 box jumps

THURSDAY

Hang power clean: 10 x 3 reps, building to a moderately heavy set of 3

With a partner, complete as many rounds and reps as possible in 14 minutes of:
8 dumbbell power cleans
2 rope climbs
Alternate after each partner completes one round

FRIDAY

With a partner, complete as many rounds and reps as possible in 24 minutes of:
3 kettlebell swings
3 toes-to-bars
3 wall ball shots
6 kettlebell swings
6 toes-to-bars
6 wall ball shots
9 kettlebell swings
9 toes-to-bars
9 wall ball shots
Etc.
Alternate after each partner completes one round; each partner completes a full round at each rep count

SATURDAY

Every 6 minutes for 30 minutes (5 rounds) of:
Row for calories (25 cal / 18 cal)
50 double-unders
16 alternating dumbbell lunges (8 per side)