Wendlers - Week 4 (Back-off)
Deadlift
5, 5, 5

20’ #AMRAP of:

• 10 BB hang cleans (10 kg)
• 20 sit-ups
• 40 walking lunges
• 80 rope jumps

2’30”/30” each of:

• thrusters (10 kg)
• box jumps (60/40 cm)
• overhead squats (10 kg)
• push-ups

WOD #1 ---5 MIN AMRAP
Partner 1 5db Clean and Jerk
Partner 2 100 meter run
WOD 2------5Min AMRAP
3 Thrusters (95)/10 Double unders
3 Burpees/ 10 Mountain climbers

We got 8 rounds total, we counted rounds when both partners had done both work outs

1 min FAST
3 min EASY

@80% of 1 RM

80 KG - 180 LBs

15’ #AMRAP, 2’ each + 1’ rope jumping, of:

• BB clean & jerks (20/10 kg)
• burpees
• BB thrusters (20/10 kg)
• box jumps (50/40 cm)
• BB snatches (20/10 kg)

5 RDs
- 10 OHS @60 KG RX
- 50 DU o 150 Singles

Five sets of three deadlift

PUSH PRESS

2X5 @ 75%
2X5 @ 80%