Week of 2019.04.08 - 2019.04.13

MONDAY

5 supersets of:
A1. Close-grip bench press, 8 reps (as heavy as possible)
A2. Barbell Pendlay row, 8 reps

Every minute on the minute for 15 minutes of 40 seconds effort / 20 seconds rest:
Minute 1 – battle rope
Minute 2 – AbMat sit-ups
Minute 3 – push-ups

TUESDAY

Back squat – with a running clock, complete at each interval:
0:00 10 reps at 70% of 1-rep max
3:00 8 reps at 75% of 1-rep max
6:00 6 reps at 80% of 1-rep max
9:00 4 reps at 85% of 1-rep max
12:00 2 reps at 90% of 1-rep max

As many rounds and reps as possible in 15 minutes of:
60 double-unders 
200-meter run
8 push jerks (165 lb / 110 lb)

WEDNESDAY

As many rounds and reps as possible in 20 minutes of:
24 dumbbell overhead lunge steps
24 box jumps
24 toes-to-bars
24-calorie row

THURSDAY

Every 4 minutes for 6 rounds (24 minutes total):
12 alternating dumbbell snatches (50 lb / 35 lb)
12 burpees over dumbbell
12 wall ball shots
100-meter med ball run

Barbell overhead hold: 2 x max effort up to 1 minute cap (135 lb / 95 lb)

FRIDAY

As many rounds and reps as possible in 18 minutes of:
9 power snatches (95 lb / 65 lb)
12 strict handstand push-ups 
9 thrusters (95 lb / 65 lb)
12 strict pull-ups

SATURDAY

4 rounds for time:
15 bar-facing burpees
15 power cleans
400-meter run

Rx loads for power cleans:
Round 1: 95 lb / 65 lb
Round 2: 115 lb / 80 lb
Round 3: 135 lb / 95 lb
Round 4: 155 lb / 105 lb