Week of 2019.08.12 - 2019.08.17

MONDAY

Barbell complex – build to a heavy set of:
1 hang power snatch + 2 power snatches + 3 overhead squats

“Big Helen”
3 rounds for time:
600-meter run
21 kettlebell swings (70 lb / 53 lb)
7 ring muscle-ups (or 15 chest-to-bar pull-ups)

TUESDAY

“DT”
5 rounds for time:
12 deadlifts (155 lb / 105 lb)
9 hang power cleans
6 push jerks

3 supersets of:
A1. AbMat sit-up, 30 reps
A2. Superman hold, 30 seconds

WEDNESDAY

For time:
1-mile run
50 dumbbell snatches
400-meter med ball run
50 wall ball shots
30 single-dumbbell devil presses

THURSDAY

Front squat: build to a heavy set of 3 reps

5 rounds for time:
20-calorie row
7 squat clean thrusters (115 lb / 80 lb)
20 push-ups

FRIDAY

3 super sets of:
A1. Romanian deadlift, 10 reps (moderate weight)
A2. Weighted wall sit, 1 minute

Every minute on the minute for 15 minutes:
Minute 1 – battle rope, 40 seconds
Minute 2 – double-unders, 40 seconds
Minute 3 – burpees, 40 seconds

SATURDAY

Box squat: 8 x 3 reps at a heavy load to parallel

3 rounds for time:
800-meter run
20 toes-to-bars
20 box jumps