Week of 2019.09.30 - 2019.10.05

MONDAY

Deadlift: 3 x 10 reps at 65% of 1-rep max

21-15-9-6 reps for time:
Power snatch (95 lb / 65 lb)
Burpee box jumps

TUESDAY

Push press:
Build to a heavy set of 3 reps
2 x 6 reps at 85% of heavy triple load

Every minute on the minute for 16 minutes:
Minute 1 – ring dip, 40 seconds
Minute 2 – hand-release push-up, 40 seconds
Minute 3 – ring support hold (top position), 40 seconds
Minute 4 – ring row, 40 seconds

WEDNESDAY

Back squat: 3 x 5 reps at 80% of 1-rep max

3 rounds for time:
30 kettlebell swings
30 goblet forward lunges
60 double-unders

THURSDAY

4 supersets of
A1. Bench press, 8 reps at 75% of 1-rep max
A2. Chin-up, 10 reps
A3. Weighted knee raise, 15 reps

For time:
1600-meter row
1-mile run

FRIDAY

Squat clean: build to a heavy set of 3 reps

For time:
100 shoulder-to-overheads (75 lb / 55 lb)
15 muscle-ups (or 30 chest-to-bar pull-ups, or 30 jumping chest-to-bar pull-ups)

SATURDAY

Rotating stations every 90 seconds for 30 minutes (4 rotations total):
Station 1 – row for calories (25 cal / 20 cal)
Station 2 – burpee box jump-overs, 12 reps
Station 3 – double-unders, 75 reps
Station 4 – alternating dumbbell snatches, 20 reps
Station 5 – single-arm dumbbell overhead lunges, 20 reps