This week’s Warm-Up
4 rounds for quality of:
2 Wall Walks
4 Pull-up Negatives
6 No Push-up Burpees
8 Box Jumps
10 Ring Rows
Day 1
5 rounds for quality of:
5 Tempo Back Squats
10 Push-ups
Every 1 min for 21 mins, alternating between:
12 Pull-ups
6 Power Cleans, 135/95 lbs
30 Double Unders
Day 2
Shoulder Press 3-3-3-3-3, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 3-3-3-3-3, using heaviest weight per set
Each for time:
Row: 5x 500 m
Rest 2 mins between efforts.
Day 3
Every 2 mins for 10 mins:
3 Squat Snatches, pick load
For Time:
30-20-10 reps, for time of:
Bench Press, 95/65 lbs
Burpee Box Jump, 24/20 in
Day 4
5 rounds for quality of:
5 Deadlifts <— increase in weight from last week
10 Ring Rows
For time:
30 Wall Balls, 20/14 lbs, 10/9 ft
Run, 400 m
30 Push Press, 115/85 lbs
Run, 400 m
30 Wall Balls, 20/14 lbs, 10/9 ft