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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A.1 Wendler Bench Press – Week #1, Cycle #4
65% x 5, 75% x 5, 85% x 5+, 50% x 10
A.2
15 Minute AMRAP
6 Front Squat #115/#80 – No Racks
6 Burpees
6 Push Press
9 Pull Ups
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A.1 Power Snatch 1RM
A.2
5 Rounds
8 Bent Over Row #165/#115
12 Ring Dips
30 Ab Mat Sit Ups
Run 300M
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A.1 Wendler Deadlift- Week #2, Cycle #4
3 x 70%, 3 x 80%, 3 x 90% and 10 x 50%
A.2
6 Rounds
13 Thrusters #95/#65
14 Pull Ups
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A.1 Wendler Press- Week #2 , Cycle #4
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
10-9-8-7-6-5-4-3-2-1
Power Cleans #135/#95
Run 200M after each set of Power Cleans.
Post loads and times to comments.