Week of 2019.09.16 - 2019.09.21

MONDAY

Power snatch: within a 15-minute window, find a heavy rep

10-9-8-7-6-5-4-3-2-1 reps for time of:
Double-dumbbell power cleans
1 rope climb or 1 to 2 muscle-ups between rounds

TUESDAY

Back squat: 4 x 3 reps at 85% of 1-rep max

For time:
100 double-unders
5 rounds of “Cindy”:
• 5 pull-ups
• 10 push-ups
• 15 air squats
75 double-unders
5 rounds of “Cindy”:
• 5 pull-ups
• 10 push-ups
• 15 air squats
50 double-unders

WEDNESDAY

Complete 6 rounds for total reps, with 2 minutes per round and 1 minute of rest between rounds:

Rounds 1/3/5 –
Row for calories (20 cal / 15 cal with a 1:15 cap)
Shoulder-to-overheads (95 lb / 65 lb), max reps in remaining time

Rounds 2/4/6 – 
Row for calories (20 cal / 15 cal with a 1:15 cap)
Front squats (95 lb / 65 lb), max reps in remaining time

Followed by …

4 rounds of:
20-second hollow body hold
10-second rest
20-second arch body hold
10-second rest

THURSDAY

4 supersets of:
A1. Bench press, 6 reps
A2. Barbell Pendlay row, 10 reps

4 rounds for time
10 deadlifts (185 lb / 125 lb)
10 box jumps

FRIDAY

Thruster: build to a heavy set of 5 reps

As many rounds and reps as possible in 7 minutes of:
3 thrusters (95 lb / 65 lb)
3 lateral burpees over barbell
6 thrusters
6 lateral burpees over barbell
9 thrusters
9 lateral burpees over barbell
… etc., incrementing both movement by 3 reps each round

Ring plank: 3 x 1 minute

SATURDAY

Turkish get-up: 10 reps at working weight

6 rounds for time:
12 alternating dumbbell snatches
12 alternating dumbbell step-ups
20 AbMat sit-ups