A.1 Strict Press 7, 7, 7, 7
A.2
4 Rounds
8 Power Cleans #135/#95
10 Box Jumps
12 Pull Ups
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A.1 Back Squat 2, 2, 2, 2, 2, 2, 2
A.2
16-12-8-4-8-12-16
Deadlift #185/#125
Box Jump
A.3
:60 – :50 – :40 – :30 – :20 – :10 Plank
:10 L-Sit
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In teams of two:
10 Rounds
Run 400M
40 Wall Balls
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A.1 Wendler Press- Week #2 , Cycle #4
70% x 3, 80% x 3, 90% x 3+ and 50% x 10
A.2
10-9-8-7-6-5-4-3-2-1
Power Cleans #135/#95
Run 200M after each set of Power Cleans.
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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
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In teams of 2:
4 Rounds
50 Box Jumps
60 Walking Lunges
70 Sit Ups
80 KB Swings
160 Lateral Bar Hops
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