A.1 Press 3, 3, 3, 3, 3
A.2
14 Minute EMOM
Odd: 10 Wall Balls
Even: 10 Ball Slams #40/#30
A.3
3 Rounds
1 Minute Planks
20 Hollow Rocks
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A.1 Snatch Grip Deadlift 5, 5, 5, 5, 5
A.2
10 Minute AMRAP
3 Strict Press
6 Pull Ups
9 KB Swings
A.3
3 x 1 Minute Planks
:30 Seconds Rest
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A.1 Squat Clean & Jerk- Work up to a heavy single- at least 7 attempts, no more than 10.
A.2
10 Minute AMRAP
3, 6, 9, 12…..
Thrusters #95/#65
Chest 2 Bar Pull Ups
A.3
50 GHD Sit Ups
or
200 Ab Mat Sit Ups
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A.1 Wendler Press – Week #1, Cycle #4, Add 5lbs to previous TW. This is the 4th cycle. You should have added a total of 15lbs to your original TW which is = to 90% of your 1RM.
65% x5, 75% x 5, 85% x 5 and 50% x 10.
A.2
5 Rounds
6 Power Snatches #135/#95
12 Box Jump Overs
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A.1 Wendler Back Squat-Week #2, Cycle #3
70% x 3, 80% x 3, 90% x 3 and 50% x 10
A.2
10 Minute AMRAP
30 OH Walking Lunge #45/#25
10 Ball Slams #40/#30
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100 Box Jumps
100 Jumping Pull Ups
100 KB Swings
100 Toes2 Bar
100 Push Press #45/#35
100 Hip Extensions
100 Wall Balls
100 Burpees
100 Double Unders
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