Week of 2019.01.21 - 2019.01.26

MONDAY

Back squat: 8 x 1 set every 2 minutes of 1 pause squat (3-second hold at bottom) + 2 squats at 65% of 1-rep max

MLK Day Workout
As many rounds and reps as possible in 14 minutes:
19 burpees
29 kettlebell swings
19 goblet squats
68 double-unders

TUESDAY

Strict press: 4 x 6 reps at 70% of 1-rep max

As many reps as possible in 16 minutes of:
Minute 1 – battle rope
Minute 2 – rope climb
Minute 3 – hand-release push-ups
Minute 4 – dumbbell deadlifts (50 lb / 35 lb)

WEDNESDAY

Clean complex: 1 power clean + 1 hang squat clean + 1 jerk; build to a heavy rep of the complex

Every minute on the minute for 12 minutes:
Minute 1 – 6 dumbbell hang clean and jerks + 6 dumbbell snatches, left side
Minute 2 – 6 dumbbell hang clean and jerks + 6 dumbbell snatches, right side
Minute 3 – 20 AbMat sit-ups
Cap each movement at :45 seconds

THURSDAY

Thrusters: build to a heavy set of 5 reps, working from the rack

"Christine"
3 rounds for time:
500-m row
12 deadlifts (bodyweight)
21 box jumps (24” / 20”)

FRIDAY

Snatch: build to heavy squat snatch

As many rounds and reps as possible in 12 minutes of:
3 power snatches (115/80)
6 handstand push-ups
9 pull-ups

SATURDAY

2 rounds for time:
25-calorie row
25 toes-to-bars

2 rounds for time:
100 double-unders
15 power cleans (155 lb / 105 lb)

2 rounds for time:
40 wall ball shots
20 burpees