Week of 2018.06.18 – 2018.06.23

MONDAY

Sumo deadlift: 5 x 5 reps at approximately 75% of 1-rep max

With a partner, complete as many rounds and reps as possible in 12 minutes of:
5 power cleans (135 lb / 95 lb)
10 toes-to-bars
Alternate after each partner completes one round.

TUESDAY

Clean: build to a heavy single rep (power or squat clean)

As many rounds and reps as possible in 14 minutes of:
200-meter run
12 kettlebell swings
50-foot overhead kettlebell carry, left side
50-foot overhead kettlebell carry, right side

WEDNESDAY

Every 6 minutes for 5 rounds:
Row for calories (20 cal / 15 cal)
20 dumbbell push presses
10 box jumps (30" / 24")

Weighted hollow body rock: 4 x 30 seconds

THURSDAY

Back squat: build to a heavy set of 3 reps

4 rounds for time:
400-meter run
50 air squats

FRIDAY

Strict press: build to heavy single rep

10 rounds for time:
10 power snatches (75 lb / 55 lb)
20 double-unders

SATURDAY

With a partner, complete 10 rounds for time:
P1 – 20-calorie row
P2 – double-kettlebell farmer's hold

As in individual, complete as many rounds and reps as possible in 15 minutes of:
5 pull-ups
10 push-ups
10 alternating weighted step-ups (5 reps per side)