Week of 2018.01.29 – 2018.02.03

MONDAY

Barbell-weighted step-up: 4 x 8 reps per side

With a partner, complete 50-40-30-20-10 reps for time of:
Rowing for calories
Thrusters (95 lb / 65 lb)
Alternate rowing and reps as desired. While P1 rows, P2 holds barbell overhead; while P1 performs thrusters, P2 holds front plank.

TUESDAY

Clean complex: 1 power clean + 1 hang squat clean
• Build to a heavy complex
• Perform a minimum of 6 sets

3 rounds for time of:
15 hang power cleans (115 lb / 80 lb)
15 lateral burpees over barbell

WEDNESDAY

As many rounds and reps as possible in 7 minutes of:
12 wall ball shots
12 kettlebell swings
35 double-unders
Rest 3 minutes, then repeat.

4 supersets of:
A1. Dead hang hold, 30-45 seconds (substitute: deadlift hold)
A2. Wall sit, 30-45 seconds

THURSDAY

Snatch technique complex: 1 snatch + 1 hang snatch
• Perform power or squat snatches
• Complete 6 sets at a moderate load

For time:
50-foot overhead plate lunges
5 rope climbs (legless if possible)
50-foot overhead plate lunges
4 rope climbs
50-foot overhead plate lunges
3 rope climbs
50-foot overhead plate lunges
2 rope climbs
50-foot overhead plate lunges
1 rope climb
50-foot overhead plate lunges

FRIDAY

Push press: build to a heavy triple, then perform 2 x 6-8 reps at 80% of heavy triple weight

"Robey 55 – 2/2/1963"
For time:
55-calorie row buy-in
5 rounds of:
• 2 power cleans
• 2 push jerks
• 19 pull-ups
• 6 handstand push-ups
• 3 front squats

SATURDAY

With a partner, complete for time:

2000-meter row buy-in

10 rounds of:
• 16 burpee box jump-overs
• 16 deadlifts (225 lb / 155 lb)

2000-meter row cash-out

Split rows and reps as desired.