A.1 Wendler Press- Week #4, Cycle #4, De-Load Week- Final Week
40% x 5, 50% x 5, 60% x 5
A.2
30 Burpee Box Jump
Run 400M
15 Power Snatches #135/#95
Run 800M
15 Power Snatches
Run 400M
30 Burpee Box Jumps
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A.1 Wendler Back Squat – Week #4, Cycle #4- De-Load Week- Final Week
40% x 5, 50% x 5, 60% x 5
A.2
Run 1 Mile
15 Power Clean #135/#95
100 Air Squats
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In Teams of 3:
25 Minute AMRAP
10 Rope Climbs
30 Thrusters #155/#105
50 Power Clean #155/#105
Run 400M
Two athletes begin on rope and barbell, while third teammate sets off for a 400M run. One athlete at a time works on rope or barbell. Once the runner returns, they can take the place of the other member of the original working pair. All three working at different skills at all times.
A.1
5 x 2 Clean & Jerk- Squat
5 x 2 Snatch- Squat
A.2
EMOM x 12 Run 200M
If you don’t finish a run under a minute then skip a round and start again with the next round.
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A.1 Wendler Deadlift- Week #3, Cycle #4
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
3 Rounds
7 Front Squat #215/#145
Run 400M
A.3
Accumulate 1 Minute L-Sits on the Rings
3 x 1 Minute Planks
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A.1 Wendler Press- Week #3, Cycle #4
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
15 Minute AMRAP
30 Wall Balls
DB/KB Farmers Carry Up/Back/Up
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A.1 Wendler Squat- Week #3, Cycle #4
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
20 Minute AMRAP
7 Power Cleans #135/#95
7 Burpees
Run 200M
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Teams of 3:
100 Calorie Row
75 Box Jump Overs
50 Thrusters #95/#65 (Must keep bar from touching ground in transition. When bar hits, count starts over at 0)
100 Burpees
50 Thrusters
75 Box Jump Overs
100 Calorie Row
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