Week of 2018.09.24 - 2018.09.29

MONDAY

Every minute on the minute for 10 minutes:
Minutes 1-5 — 3 hang power cleans + 3 shoulder-to-overheads
Minutes 6-10 — 2 hang power cleans + 1 jerk (increase load)

Every 3 minutes for 4 rounds, complete as many reps as possible of:
400-meter run
Round 1 – Dumbbell snatches, left side (50 lb / 35 lb)
Round 2 – Dumbbell snatches, right side
Round 3 – Dumbbell push presses, left side
Round 4 – Dumbbell push presses, right side
Rest 1 minute between each round.

TUESDAY

Back squat, 4-3-2:
4 reps at 80% of 1-rep max
3 reps at 87.5% of 1-rep max
2 reps at 95% of 1-rep max

"Cindy"
As many rounds and reps as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

WEDNESDAY

Every minute on the minute for 15 minutes:
Minute 1 – row for calories (18 cal / 15 cal)
Minute 2 – AbMat sit-ups, 15 reps
Minute 3 – box jumps, 10 reps

Rest 3 minutes, then …

As many rounds and reps as possible in 10 minutes of:
10 dumbbell deadlifts
10 dumbbell burpee box step-over (20”)

THURSDAY

3 supersets of:
A1. Bench press, max reps at 50% of 1-rep max
A2. Pendlay row, 10 reps

3 rounds for time:
100 double-unders
400-meter run
100-meter farmer’s carry

FRIDAY

Strict press, 4-3-2:
4 reps at 80% of 1-rep max
3 reps at 87.5% of 1-rep max
2 reps at 95% of 1-rep max

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

Rest 2 minutes, then …

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

SATURDAY

For time:
1-mile run
30 deadlifts (135 lb / 95 lb)
800-m run
20 power cleans
400-meter run
10 snatches