Wednesday 160323

Hang power snatch 5-5-5-5-5 reps

Tuesday 160322

10 rounds, each for time, of:

100-meter sprint

Rest 90 seconds

Monday 160321

For time:

20-lb. medicine ball cleans, 42 reps

21 body-weight bench presses

20-lb. medicine ball cleans, 30 reps

15 body-weight bench presses

20-lb. medicine ball cleans, 18 reps

9 body-weight bench presses

Saturday 160319

For time:

Run 400 meters

Rest 1 minute

Run 800 meters

Rest 2 minutes

Run 1,200 meters

Rest 3 minutes

Run 1,600 meters

Friday 160318

Workout 16.4

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts

55 wall-ball shots

55-calorie row

55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target

Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Thursday 160317

Clean and jerk 5-5-5-5-5 reps

Tuesday 160315

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Monday 160314

For time:

1 round of:

    115-lb. hang power cleans, 30 reps

    15 ring dips

    15-ft. rope climb, 3 ascents

Then, 2 rounds of:

    115-lb. hang power cleans, 20 reps

    10 ring dips

    15-ft. rope climb, 2 ascents

Then, 3 rounds of:

   115-lb. hang power cleans, 10 reps

    5 ring dips

    15-ft. rope climb, 1 ascent

Sunday 160313

Back squat 1-1-1-1-1-1-1 reps

Friday 160311

Workout 16.3

Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.