A.1 Power Clean 3, 3, 3, 3, 3
A.2
4 Rounds
15 Pull Ups
12 Barbell Step Ups #95/#65
15 Burpees
A.3
3 Rounds
15 Weighted Sit Ups #25/#15
15 Russian Twists #25/#15
15 Toe Touches #25/#15
Post loads and times to comments.
20 Minute AMRAP
P.1
10 Push Press #115/#75
10 KB Swings
10 Box Jumps
P.2
2 Power Snatch #135/#95
Run 200M
Switch
Post partners and rounds to comments.
A.1 Bench OTM x 10 x 3 @65% of 1RM
A.2
12 Minute AMRAP
4 Shoulder 2 OH #115/#80
4 Front Rack Lunges
4 V – Ups
6 Shoulder 2 OH
6 Front Rack Lunge
6 V- Ups
8 Shoulder 2 OH
8 Front Rack Lunge
8 V – Ups……..
Post loads and rounds to comments.
A.1 Wendler Back Squat- Week #1, Cycle #4- Add 10lbs to previous TW. This should 30 total lbs added to your original TW which is 90% of your 1RM
65% x 5, 75% x 5, 85% x 5 and 50% x 10
A.2
10 Rounds
3 Power Clean #155/#105
6 Burpees
9 Squats
Post loads and times to comments.
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Squats
Run 1 Mile
Pull ups, push ups and squats may be partitioned however you see fit.
Post times to comments.