Week of 2019.07.08 - 2019.07.013

MONDAY

Push jerk: 6 x 3 reps, building to a heavy set

12-9-6 reps for time:
Power clean (185 lb / 125 lb; scaled to a heavy load)
Burpees over barbell

TUESDAY

Back squat – 5 x 3 reps with a 3-second pause in bottom position

5 rounds for total reps:
Burpees, 20 seconds
Rest, 10 seconds
Toes-to-bars, 20 seconds
Rest, 10 seconds
Double-unders, 20 seconds
Rest, 10 seconds

WEDNESDAY

With a 30-minute running clock, complete:
1600-meter row
1-mile run
50 single-dumbbell power clean-and-jerk (50 lb / 35 lb)
Air squat to box jump, max reps in remaining time

THURSDAY

Bench press: 4 x 6 reps, building to heavy set 

5 rounds for time:
16 kettlebell swings
16 goblet forward lunges
100-meter single-kettlebell farmer’s carry

FRIDAY

3 supersets of:
A1. Romanian deadlift, 10 reps at 40% of deadlift 1-rep max
A2. High box jump, 10 reps

As many rounds and reps as possible in 12 minutes of:
4 man-makers
200-meter run

SATURDAY

For time:
100 wall ball shots
50 dumbbell snatches (50 lb / 35 lb)

Rest 3 minutes, then …

30-20-10 reps for time:
Rowing for calories
Burpees
Ring rows