110%
100 Thrusters as fast as possible.
Every time you put the bar down
do 8 burpee box jumps.

This should be an all out effort.
The aim is to go as fast as possible.
Weights are 35/25

• @130-140% of 1RM snatch
• tng lifts. If it feels light, pause under the knee
• focus on movement and bar path
• 2-3min rest btw sets

Wendler 531 Press week 3

4 rounds for time of:

• 25 push presses, 95 lb.
• 50-cal. row
• 100 double-unders

For time
10-9-8-7-6-5-4-3-2-1 reps of:
- Power clean @61/43kg
- Bar facing burpee

Timecap 15min

• @80-83-85% of 1RM clean
• 3min rest btw sets

AMRAP 5
50/35 Calorie Row
AMRAP Macho Man (60/42.5)

rest 5 minutes

AMRAP 5
35/25 Calorie Row
AMRAP Macho Man (70/47.5)

rest 5 minutes

AMRAP 5
20/15 Calorie Row
AMRAP Macho Man (80/60)

“Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks

20min amrap:
30cal row
5/5 kb snatch 16/12kg
5/5 kb clean & push press 16/12kg
10 FLR burpees
+
Alternating tabata for 16 rounds:
1: Hollow rocks
2: Plank hold

21 Strict Handstand Push-ups
rest 1 min
18 Strict Handstand Push-ups
rest :45
15 Strict Handstand Push-ups
rest :30
12 Strict Handstand Push-ups
rest :15
9 Strict Handstand Push-ups

50 Double Unders
18/12 Cal Assault Bike
15 Dumbbell Hang Squat Cleans (50/35)