Week of 4/9/2018
Monday:
21-15-9 reps for time of:
Snatches
Box jumps
Men: 115 24-in. box
Women: 75 20-in. box
Tuesday:
Back squat 3-3-3-3-3 reps
warm down 4 minutes of rowing or single jumps
Wednesday:
Complete as many rounds as possible in 20 minutes of:
10 chest-to-bar pull-ups
15 push-ups
20 single-leg squats, alternating
*After every 3 rounds, run 400 meters
Thursday:
For time:
7 rounds for time:
1/4 mile run (2 laps, or down and back)8
1/8 mile run backwards (1 lap or down/back)
Friday:
12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups
Men: 165 lb.
Women: 115 lb
