Week of 2019.06.03 - 2019.06.08

MONDAY

Front squat: 3 x 6 reps at 75-80% of 1-rep max

3 rounds for reps:
1 minute burpees to plate, max reps
1 minute rest
1 minute kettlebell swings, max reps
1 minute rest
1 minute AbMat sit-ups, max reps
1 minute rest

TUESDAY

For time –

400-meter run buy-in

5 rounds of:
12 pull-ups
9 power cleans (95 lb / 65 lb)
6 hand-release push-ups

400-meter run cash-out

WEDNESDAY

“Fight Gone Bad”

3 rounds for reps:
1 minute of wall ball shots (20 lb / 14 lb)
1 minute of sumo deadlift high-pulls (75 lb / 55 lb)
1 minute of box jumps (20")
1 minute of push presses (75 lb / 55 lb)
1 minute of rowing for calories
1 minute of rest

THURSDAY

Snatch technique: 10 x 3 reps on the minute (light to moderate load)

As many rounds and reps as possible in 5 minutes of:
10 dumbbell hang squat cleans
30 double-unders

Rest 3 minutes, then repeat.

FRIDAY

Overhead squat: 5 x 5 reps (as heavy as possible)
Substitute with back squats if you have mobility issues or an injury.

Every minute on the minute for 12 minutes:
Minute 1 – kettlebell deadlift, 12 reps
Minute 2 – ring support hold (20-sec top position; 10-second rest; 20-sec bottom position; 10-sec rest)
Minute 3 – front plank hold, 40 seconds

SATURDAY

With a partner, complete for time:
60-calorie row
60 box jump-overs
60 thrusters
60 burpees to a 6-inch target
60 thrusters
60 box jump-overs
60-calorie row