Week of 2019.08.19 - 2019.08.24

MONDAY

Back squat: 4 x 5 reps at 65%-70%-75%-80% of 1-rep max

30-20-10 reps for time:
Kettlebell swings
Toes-to-bars

TUESDAY

Press complex: 3 push presses + 1 split jerk – build to a heavy load

For time:
42 wall ball shots
21 box jumps
30 wall ball shots
15 box jumps
18 wall ball shots
9 box jump

WEDNESDAY

Deadlift: build to heavy set of 3 reps

“Diane"
21-15-9 reps for time:
Deadlifts (225 lb / 155 lb)
Handstand push-ups

THURSDAY

Power clean: build to a heavy single rep

For time:
50 double-unders
25 med ball cleans
50 AbMat sit-ups
40 double-unders
20 med ball cleans
40 AbMat sit-ups
30 double-unders
15 med ball cleans
30 AbMat sit-ups
20 double-unders
10 med ball cleans
20 AbMat sit-ups
10 double-unders
5 med ball cleans
10 AbMat sit-ups

FRIDAY

4 supersets of:
A1. Bench press, 10 reps
A2. Strict pull-ups, 10 reps

With a partner, complete 5000-meter row for time:
• Alternate on the rower every 250 meters
• Non-rowing partner holds ring plank from 50th to 200th meter of each row interval

SATURDAY

4 supersets of:
A1. Kettlebell front rack step-up, 8 reps per side
A2. Kettlebell single-leg Romanian deadlifts, 8 reps per side
A3. Dumbbell row, 8 reps per side

With a partner, complete 150 burpees for time:
• Non-working partner holds barbell overhead
• Reps only count while partner is in static hold