Week of 2018.08.27 – 2018.09.01

MONDAY

3 supersets of:
A1. Front-rack kettlebell step-up, 8 reps per side
A2. Glute bridge, 12 reps

As many rounds and reps as possible in 12 minutes of:
25 wall ball shots
20 AbMat sit-ups
10 box jumps

TUESDAY

Power snatch: 5 x 3 reps (moderate load)

5 rounds for time:
12 alternating dumbbell snatches (50 lb / 35 lb)
30 double-unders

WEDNESDAY

Every minute on the minute for 20 minutes:
Minute 1 – row, 20 cal / 15 cal
Minute 2 – dumbbell push press, 10 reps left (50 lb / 35 lb)
Minute 3 – dumbbell push press, 10 reps right (50 lb / 35 lb)
Minute 4 – ring row, 12 reps

Partner medicine ball sit-up and toss, 4 x 10 reps per person

THURSDAY

Back squat, 4 x 5 reps at 70-75% of 1-rep max

10-9-8-7-6-5-4-3-2-1 reps for time of:
Hang power cleans (75 lb / 55 lb)
Front squats

FRIDAY

For time:
800-meter run
30 deadlifts (185 lb / 125 lb)
30 hand-release push-ups
800-meter run
20 deadlifts
20 hand-release push-ups
800-meter run
10 deadlifts
10 hand-release push-ups

SATURDAY

With a partner, complete for time – 

Buy-in: 2000-meter row

3 rounds of:
50 kettlebell swings (53 lb / 35 lb)
40 burpees
30 pull-ups
20 air squat complexes*

Cash-out: 400-meter run together

*Air squat complex: 1 air squat + 1 air squat into a box jump (24" / 20")