A.1 Wendler Deadlift – Week #3, Cycle #3
75% x 5, 85% x 3, 95% x 1+ and 50% x 10
A.2
“Helen”
3 Rounds
Run 400M
21 KB Swings
12 Pull Ups
Post loads and times to comments.
A.1 Wendler Press – Week 3, Cycle 3
5 x 75%, 3 x 85%, 1+ x 95% and 10 x 50%
A.2
10 Minute AMRAP
5 Squat Clean and Jerk#135/#95
10 Toes 2 Bar
15 Box Jumps
A.3
3×1 Minute Weighted Planks #45/#25
Post loads and rounds to comments.
A.1 Wendler Back Squat- Week 3, Cycle 3
75% x 5, 85% x 3, 95% x 1+ and 50% x 10
A.2
4 Rounds
Run 400M
15 Chest 2 Bar Pull Ups
15 Target Burpees
Post loads and times to comments.
In Teams of 3:
1 works while 2 rest
Run 1,800M (200M Intervals)
75 Hang Power Snatch #75/#55
18 Rope Climbs
75 Hang Power Cleans #75/#55
Run 1,800M
Post partners and times to comments.
A.1 Wendler Bench Press- Week #2, Cycle #3
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
30-20-10-20-30
KB Swings
Box Jumps
Run 400M after each round
Post loads and times to comments.