A.1 Bench Press 1RM
A.2
3 Rounds
500M Row
21 KB Swings
12 Pull Ups
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3 Rounds
500m Row each
40 Power Cleans,1#35/#95
40 Box Jump Overs 24″/20″
Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.
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A.1 Bench Press – 5, 5, 5, 5, 5
A.2
Run 1,000M
10 Power Clean & Jerk #135/#95
Run 800M
8 Power Clean & Jerk #185/#125
Run 600M
6 Power Clean & Jerk #205/#135
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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
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5 Rounds
Run 800M
50 Burpees
Partners must both run 800M then split up burpees as necessary.
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