Week of 2018.06.11 – 2018.06.16

MONDAY

For time:
800-meter run buy-in
5 rounds of
 • 12 pull-ups
 • 12 power cleans (95 lb / 65 lb)
 • 12 hand-release push-ups
800-meter run cash-out

TUESDAY

Front squat: 3 x 6 reps at 75-80% of 1-rep max

3 sets for reps of:
1 minute of burpees to a plate
1 minute rest
1 minute of kettlebell swings
1 minute rest
1 minute of AbMat sit-ups
1 minute rest

WEDNESDAY

"Fight Gone Bad"

3 rounds for reps:
1 minute of wall ball shots (20 lb. / 14 lb.)
1 minute of sumo deadlift high-pulls (75 lb. / 55 lb.)
1 minute of box jumps (20")
1 minute of push presses (75 lb. / 55 lb.)
1 minute of rowing for calories
1 minute of rest

THURSDAY

Snatch technique: 10 x 3 reps on the minute (light to moderate load)

As many rounds and reps as possible in 5 minutes of:
10 double-dumbbell hang squat cleans
30 double-unders

Rest 3 minutes, then repeat.

FRIDAY

Overhead squat: 5 x 5 reps, as heavy as possible
Substitute single-arm kettlebell/dumbbell overhead split squats: 5 x 10 reps per side

Every minute on the minute for 12 minutes:
Minute 1 – kettlebell deadlift, 12 reps
Minute 2 – ring support holds (20 seconds top position, 10 seconds rest, 20 seconds bottom position, 10 seconds rest)
Minute 3 – plank hold, 40 seconds

SATURDAY

With a partner, complete for time:
1-mile run
100 box jump-overs
100 thrusters (75 lb / 55 lb)
100-calorie row
100 burpees over barbell

Partners complete the 1-mile run together; split remaining reps as desired.