Week of 2019.06.17 - 2019.06.22

MONDAY

Clean complex, 6 x 1 rep of:
Pause power clean + pause hang power clean (2-second pause at knee-level)

3 rounds for time:
15 hang squat cleans (135 lb / 95 lb)
15 lateral burpees over barbell

TUESDAY

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

For time:
1000-meter row
30 devil presses (50 lb / 35 lb)
1-mile run

WEDNESDAY

For time:
40-calorie row
40 box jumps
40 toes-to-bars
40 power snatches (75 lb / 55 lb)
40 thrusters (75 lb / 55 lb)
40-calorie row

THURSDAY

Back squat: 5 x 2 reps at 65-75% of 1-rep max with a 73X1 tempo*
* 7-second descent; 3-second pause at the bottom; explosive ascent; 1-second pause at the top

3 rounds for time:
800-meter run
30 kettlebell swings
30 wall ball shots

FRIDAY

Deadlift: build to a heavy triple
• Reset and pause 5 seconds between reps

10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (225 lb / 155 lb)
20 double-unders after every set of deadlifts

SATURDAY

6 rounds for time:
Row for calories (20 cal / 15 cal) or run 200 meters*
10 pull-ups
10 hand-release push-ups
100-meter farmer’s carry
* Alternate row and run each round.