Wendler

Find your 5 RM thrusters

2x2 C&J @ 185#

4 Rounds:

1min AirDyne - Max Cals

then straight to

2 min AMRAP of:
10 Dips
10 KB Swing

1 minute Rest between rounds

8 Sprints at the track, last 4 were practicing 40 yards rather than just reaching top speed

This is where I started to feel like junk - the sprints were slow and I felt bad

By nightfall was starting to feel like junk

Woke up Saturday sore and cold, felt bad but still didn't realize I was getting sick

Saturday afternoon = full blown sickness, 70-80% recovered on Sunday

Military bench press 4x3

HPC 3.3.3- 75x3 95x3 115x3

800m Run
100 Double Unders
90 Supermans
80 Squats
70 ABMAT sit-ups
60 Lunges
50 push ups
40 box jumps
30 wallballs
20 burpees
10 pull ups
800 run

2 x 6 min, rest 2 min between

A.
8 air squat
8 DB/KB snatch (alternating)
8 burpee

B.
8 reverse lunge
8 DB/KB hang C&J (alternating)
8 box jump

WARM-UP

A) 2 Rounds of:

200m Row
– Rest 30 Seconds
200m Run
– Rest 30 Seconds

B) 20-16-12-8:

Abmat Sit-Up

10-8-6-4:

Front Squat, with an empty bar

STRENGTH

Back Squat

6 sets x 3 reps

STRENGTH TIP

Build over the first four sets. The fourth set should be tough but submaximal, leaving one good reps in the tank. The fifth/sixth set is 10% lighter than the fourth. This is the second week of 3s, track your progress.

WORKOUT

10 Rounds For Time:

5 Thrusters*
5 Toes-to-Bar
5 Burpees

AX:45#/35#
RX:75#/55#.
RX+:95#/65#

WORKOUT TIP

AX – for masters athletes or novice athletes that want to move and have fun.

RX – most athletes that have training experience and want a little push!

RX+ – competitive athletes that want a little more dose of the good stuff.

All movements should be unbroken! Scale load as needed.

Snatch 3-2-2-2-1-1-1-1-1 reps

10 power snatch @ 115lbs
10 ring rows
10 SDHP
10 toes to bar

5 rounds

For the record this many power snatch at 115 plus the SHDP = heavy.

Hang Power Clean 3.3.3 3@115 1@125

Then:

15 min AMRAP 7rds had to sub the lat box jumps

3 Clean and Jerk 155/105

5 Plyo Push-up “hand on slamball”

7 Lateral Box Jump “sub is over the box 2×1″