Weekly Workouts
**Monday** — 20 minutes: establish back squat 2-rep max. Then 10 minutes: strict press 2-rep max attempt.
**Tuesday** — Every 4 minutes for 5 rounds: wallballs (20/14), rowing calories, toes-to-bar.
**Wednesday** — 3 rounds for time: 800m run, 10 power cleans, 10 strict handstand push-ups. Suggested: Women 105-125 lbs, Men 155-185 lbs.
**Thursday** — Partner format, 5 rounds: alternating 15/12 cal bike, 50 double-unders, burpees to target.
**Friday** — Descending ladder: DB front rack lunges, handstand walks, pull-ups across four decreasing distances.
**Saturday** — Olympic lifting complex (snatch pull + hang power snatch), then 3 partner sets: power snatches and box jump overs. Women 55-65 lbs DB, Men 75-95 lbs.
