In teams of 2:
20 Minute AMRAP
5 Snatches #115/#80
10 Wall Balls
**Full Snatch. No substitutions.
Alternate Rounds.
Post partners and rounds to comments.
A.1 Wendler Bench Press – Week #1, Cycle #3
65% x 5, 75% x 5, 85% x 5+ and 50% x 10
Add 5lbs to your current TW.
A.2
“Fran”
21-15-9
Thrusters #95/#65
Pull Ups
Post loads and times to comments.
A.1
5 x 2 Clean
5 x 2 Snatch
Work on technique, speed and getting under the bar quickly. Don’t worry about weight.
A.2
12 Minute AMRAP
3 Power Clean #135/#95
6 Push Ups
9 Air Squats
Post loads and rounds to comments.
A.1 Wendler Deadlift – Week #1, Cycle #3
65% x 5, 75% x 5, 85% x Max Reps and 50% x 10
Add 10lbs to prior cycle’s TW
A.2
20 Minute AMRAP
5 Burpees
10 Pull Ups
15 KB Swings
10 Barebell Step Ups #95/#65
Post loads and rounds to comments.
A.1 Wendler Press- Week #1, Cycle #3-
65% x 5, 75% x 5, 85% x Max Reps and 50% x 10.
A.2
12 Minute AMRAP
200M Farmers Carry AHAP
5 DB Manmakers
7 Toes 2 Bar
A.3
5 Weighted Planks Max Effort
Rest 1:1
Post rounds and times to comments.
A.1 Wendler Back Squat – Week #1, Cycle #3
65% x 5, 75% x 5, 85% x Max Reps, 50% x 10
**Note- We are skipping the de-load week and going right into the next cycle. We have a full de-load week after the next 3 weeks.
A.2
Run 400M
15 Clean & Jerk #135/#95
Run 400M
15 Clean & Jerk
Run 400M
Post loads and times to comments.