Week of 2019.03.25 - 2019.03.30

MONDAY

Snatch complex: 1 hang squat snatch + 1 full snatch + 1 overhead squat; 8 x 1 rep of the complex every 90 seconds

3 rounds for reps:
90-second row for calories
30-second rest
90-second kettlebell swings (53 lb / 35 lb)
30-second rest
90-second AbMat sit-ups
30-second rest

TUESDAY

3 rounds for time:
20 wall ball shots
20 power cleans (135 lb / 95 lb)

Rest 5 minutes, then…

10-8-6-4-2 reps for time:
Double-dumbbell power cleans
Double-dumbbell push presses

WEDNESDAY

5 rounds for time:
400-meter run
15 toes-to-bars
15 hand-release push-ups

THURSDAY

Back squat:
5 reps at 70% of 1-rep max
4 reps at 75% of 1-rep max
3 reps at 80% of 1-rep max
2 reps at 85% of 1-rep max
1 rep at 90% of 1-rep max

3 rounds for time:
50 double-unders
10 chest-to-bar pull-ups
50 double-unders
10 thrusters (135 lb / 95 lb)

FRIDAY

4 supersets of:
A1. Double-dumbbell bench press, 20 reps
A2. Single-arm ring row, 10 reps per side
A3. Overhead weighted AbMat sit-up, 15 reps

Every minute on the minute for 12 minutes:
Even – dumbbell snatches, 10 per side (touch-and-go, not alternating)
Odd – box jump, 12 reps

SATURDAY

Every 4 minutes for 5 rounds (20 minutes total):
9 deadlifts (225 lb / 155 lb)
12 bar-facing burpees
15-calorie row

Cross-grip barbell front rack hold, 2 x max effort up to 1 minute cap (as heavy as possible)