Week of 2018.09.03 – 2018.09.08

MONDAY

Closed for Labor Day

TUESDAY

Front squat: 4 x 5 reps at 65% of 1-rep max

"Fran"
21-15-9 reps for time of:
Thrusters (95 lb / 65 lb)
Pull-ups

WEDNESDAY

Deadlift: 4 x 8 reps at 65% of heavy single from 2018.08.24

As many rounds and reps as possible in 10 minutes of:
10 kettlebell sumo deadlifts
10 kettlebell swings
10 toes-to-bars

THURSDAY

3 supersets of:
A1. Bench press, 10 reps at 70% of 1-rep max
A2. Strict pull-up, 10 reps

4 rounds for time of:
Rowing for calories (25 cal / 20 cal)
10 dumbbell snatches, right side
10 dumbbell snatches, left side
10 dumbbell push presses, right side
10 dumbbell push presses, left side

FRIDAY

Every 5 minutes for 5 rounds:
400-meter run
10 bar-facing burpees
10 power cleans (135 lb / 95 lb)

Barbell front-rack hold: 2 x 1 minute

SATURDAY

With a partner, complete for time:
100 box jump-overs
800-meter run (together)
200 air squats
100-calorie row
100 push-ups
800-meter run (together)
100 wall ball shots