Tuesday 020528

Hang clean 3-3-3-3-3, reps

Push Jerk 3-3-3-3-3, reps

Monday 020527

Seven rounds for time of:

400 meter Run

3 Rope climbs

Sunday 020526

Bench press 3-3-3-3-3, reps

Deadlift 3-3-3-3-3, reps

Friday 020524

Five rounds for time of:

5 Muscle ups

5 Press to handstand

Thursday 020523

Sit ups 30-30-30, reps

Tabata Thruster; 65 pounds

Sit ups 30-30-30, reps

Wednesday 020522

Five rounds for time of:

400 meter Run

10 Pull ups

10 Dips

Monday 020520

Clean and Jerk 5-5-5-5-5-5-5, reps

Notes:

1. 60 Seconds rest between sets.

2. Use Push-Jerk instead of Split Jerk.

Sunday 020519

For time:

30 Pull ups

10 Dips

20 Pull ups

20 Dips

10 Pull ups

30 Dips

Notes:

1. It doesn't matter if you cannot complete each effort in a single set.

2. Complete in as few sets as possible

Saturday 020518

Five rounds for time of:

10 Deadlift; body weight

20 inch box jump, 25 reps

Thursday 020516

For 20 minutes:

Jump rope 1 minute.

Hang Clean 1 minute.

Repeat.

Notes:

1. No rest for twenty minutes.

2. Use 50% bodyweight for Cleans.

3. No standing around during jump rope, constant movement.

4. Total Clean reps.