Week of 2018.07.30 – 2018.08.04

MONDAY

Push press: 5 x 5 reps at 70-75% of 1-rep max

Every minute on the minute for 14 minutes:
Even minutes – power snatch, 10 reps (75 lb / 55 lb)
Odd minutes – toes-to-bar, 10 reps

TUESDAY

Single-leg Romanian deadlift (dumbbell or kettlebell): 4 x 10 reps per side

9-12-15-18 reps for time of:
Front squats (155 lb / 105 lb)
Bar-facing burpees

WEDNESDAY

4 rounds of:
Rowing for calories (25 cal / 20 cal)
400-meter run
15 box jumps (24" / 20")
Rest 3 minutes between rounds.

THURSDAY

4 supersets not for time:
A1. Bench press with a 4141 tempo*, 6 reps
A2. Strict pull-up, 10 reps
4-second descent, 1-second pause, 4-second ascent, 1-second pause

4 rounds for time:
15 kettlebell swings
15 hand-release push-ups

FRIDAY

Back squat: 4 x 2 reps at 75% of 1-rep max

With a partner, complete for time:
100 overhead squats (95 lb / 65 lb)
100 AbMat sit-ups
100 shoulder-to-overheads (95 lb / 65 lb)
200 double-unders
20-minute time cap

SATURDAY

For time:
50-calorie row
45 bar-facing burpees
40 deadlifts (225 lb / 155 lb)
35 wall ball shots
30 chest-to-bar pull-ups