Week of 2018.07.23 – 2018.07.28

MONDAY

For time:
800-meter run
4 rounds of "The Chief"
800-meter run
3 rounds of "The Chief"
800-meter run
2 rounds of "The Chief"

"The Chief"
3 power cleans (135 lb / 95 lb)
6 push-ups
9 air squats

TUESDAY

Snatch (power or squat): find a heavy single rep

As many rounds and reps as possible in 15 minutes of:
7 handstand push-ups
9 power snatches (95 lb / 65 lb)
30 double-unders

Accumulate 2 minutes each of:
Front plank
Side plank, left side
Side plank, right side

WEDNESDAY

Bench press: find a heavy set of 3 reps
Perform a minimum of 6 sets

In teams of 3, rotating stations on the minute for 12 minutes, complete:
Station 1 – deadlift, 10 reps (225 lb / 155 lb)
Station 2 – box jump, 12 reps (30" / 24")
Station 3 – row (18 cal / 15 cal with 45-second cap)

THURSDAY

4 sets not for time of:
50-foot double-dumbbell walking lunge
10 dumbbell Romanian deadlifts

4 sets not for time of:
10 dumbbell strict presses
10 dumbbell side (lateral) raises

4 sets not for time of:
Weighted wall sit, 40 seconds
Weighted flutter kicks, 40 seconds

FRIDAY

Clean complex: 1 power clean + 2 thrusters, building to a heavy rep of the complex

30-20-10 reps for time of:
Burpees
Kettlebell swings (53 lb / 35 lb)

3 sets not for time of:
100-meter single-arm farmer's carry, left side
100-meter single-arm farmer's carry, right side

SATURDAY

For time:
1000-meter row buy-in
10 rounds of "Cindy"
1-mile run cash-out

"Cindy"
5 pull-ups
10 push-ups
15 air-squats