Week of 2018.05.14 – 2018.05.19

MONDAY

Press complex: 1 push press + 1 push jerk + 1 split jerk
• Build to heavy complex
• Complete a minimum of 6 reps of the complex

10-9-8-7-6-5-4-3-2-1 reps for time of:
Double-dumbbell push presses (50 lb / 35 lb)
Complete 20 double-unders after each round of push presses.

Weighted AbMat sit-ups, 3 x 25 reps

TUESDAY

5 rounds for time of:
400-meter run
10 squat cleans (135 lb / 95 lb)
15 burpees

WEDNESDAY

"Lynne"
5 rounds for max reps of:
Body weight bench press
Pull-up
Rest 3 minutes between rounds.

Every minute on the minute for 12 minutes of:
Even minutes – burpee, 10 reps
Odd minutes – ring dip, 15 reps

THURSDAY

Snatch: 14 x 1 rep every 30 seconds at 65-75% of 1-rep max (7 minutes total)

For time:
80 wall ball shots
60-calorie row
40 wall ball shots
30-calorie row

FRIDAY

For time:
40 handstand push-ups
40 toes-to-bars
750-meter row
30 double-dumbbell box step-overs
50-foot walking lunge with dumbbell overhead, left arm
50-foot walking lunge with dumbbell overhead, right arm

Time permitting – rope climb practice: 10 ascents not for time

SATURDAY

For time:
800-meter run
21 deadlifts (275 lb / 185 lb)
21 box jumps (30" / 24")
400-meter run
15 deadlifts
15 box jumps
200-meter run
9 deadlifts
9 box jumps

2 rounds of:
40-second front plank
40-second side plank, left side
40-second side plank, right side