Week of 2019.04.01 - 2019.04.06

MONDAY

For time –

21-15-9 reps of:
Front squats (95 lb / 65 lb)
Handstand push-ups

15-12-9 reps of:
Hang squat cleans (95 lb / 65 lb)
Toes-to-bars

12-9-6 reps of:
Thrusters (95 lb / 65 lb)
Bar-facing burpees

TUESDAY

Press complex: 3 push presses + 2 push jerks; 5 x 5 reps of the complex

4 rounds, each for time:
400-meter row
400-meter run
Rest 2 minutes between rounds.
Your score is your slowest round.

WEDNESDAY

Back squat: build to a heavy triple

For time:
40 kettlebell swings
20 pull-ups
30 kettlebell swings
15 pull-ups
20 kettlebell swings
10 pull-ups
10 kettlebell swings
5 pull-ups

THURSDAY

As many rounds and reps as possible in 12 minutes of:
5 alternating dumbbell snatches
10 wall ball shots
10 alternating dumbbell snatches
20 wall ball shots
15 alternating dumbbell snatches
30 wall ball shots
Etc., incrementing snatches by 5 reps and wall ball shots by 10 reps each round.

Rest 3 minutes, then…

As many rounds and reps as possible in 12 minutes of:
400-meter run
16 alternating dumbbell overhead lunges (50 lb / 35 lb, either hand)
10 burpees

FRIDAY

Power clean: 5 x 3 reps (touch-and-go as heavy as possible)

5 rounds for time:
10 devil presses
60 double-unders

SATURDAY

With a partner, complete as many rounds and reps as possible in 20 minutes:
P1 – row for calories
P2 – 1 round of DT
Alternate after each round of DT.

“DT”
12 deadlifts (155 lb / 105 lb)
9 hang power cleans (155 lb / 105 lb)
6 push jerks (155 lb / 105 lb)

Plank: 2 x 45-second front / 45-second left side / 45-second right side planks