Week of 2019.02.11 - 2019.02.16

MONDAY

Front squat: 4 x 8 reps at 65-70% of 1-rep max

As many rounds and reps as possible in 15 minutes of:
10 box jumps
5 squat snatches (135 lb / 95 lb)
3 muscle-ups or 9 chest-to-bar pull-ups

TUESDAY

4 supersets of:
A1. Romanian deadlift, 8 reps
A2. Jump squat, 15 reps

3 rounds for time:
500-meter row
21 kettlebell swings
15 toes-to-bars

WEDNESDAY

Strict press:
3 x 3 reps at 80% of 1-rep max
3 x 10 reps at 60% of 1-rep max

3 rounds for time:
75 double-unders
35 wall ball shots
15 ring rows

THURSDAY

Hang power clean: build to a heavy triple over 15 minutes

Every minute for 16 minutes – 40 seconds work / 20 seconds rest:
Minute 1 – row sprint
Minute 2 – battle rope
Minute 3 – kettlebell overhead hold
Minute 4 – burpees

FRIDAY

3 supersets of:
A1. Barbell step-up, 12 reps
A2. Double-kettlebell farmer’s carry, 200 feet

5 rounds for time:
16 alternating dumbbell snatches
12 ring push-ups

SATURDAY

With a partner, complete as may rounds and reps as possible in 25 minutes of:
10 deadlifts (205 lb / 135 lb)
10 double-dumbbell push presses
10 pull-ups
10 burpees over barbell