Saturday
1 lap run (partners go together)
30 snatch 135/95
1 lap run (check the clock)
15 min to get 6 bear complex* for max total weight
1 lap run
30 clean and jerk 135/95
1 lap run
record total time and total weight on the 6 bear complex
*1 bear complex is
1 power clean
1 front squat
1 push press
1 back squat
1 back rack push press
Sunday
50 Pull Ups
21 Power Cleans 155/105
35 TTB
15
Front Squat 185/135
20 Muscle Ups
9 Squat Cleans 225/155
Monday
Wendler Strength Cycle Week 2
3×3 Strict Press and
Back Squat
Shoot for about 70,80,90% of 1RM
Metcon:
21-15-9
Power Snatch (95/65)
Barbell Front Rack Step Forward Lunges
Push Ups (RX+ Ring Dips)
Tuesday
10 Rounds
Min 1 1 Squat Clean Thruster 185/135
Min 2 10 Unbroken Pull Ups
Min 3 1 Squat Clean Thruster 185/135
Min 4 30 Unbroken Double Unders
Score total rounds completed
If you miss your 1st attempt on the Squat Clean or if you break on the pull ups or double unders, don’t count that round.
Wednesday
45 Min AMRAP
1 Lap Run
1 Min Break
20 Cal Row – RX+ Bike or Ski
1 Min Break
15 Burpees – RX+ 5 Wall Walks + 1 Pegboard
3 Min Break
The idea is that we are working for about a minute and then getting a long enough rest to bring the heart rate down before the next exercise.
Thursday
3×5 OverHead Squat
&
3×5 Split Squat
Metcon:
45 sec work 15 sec rest
4 Rounds
Min 1 Toes to Bar
Min 2 Box Jump
Min 3 Pull Ups
Min 4 Box Step up W/ DB
Min 5
Score total reps
Friday
“DT”
5 Rounds
12 Deadlift 155/105
9 Hang Clean
6 Shoulder To OverHead
Wendler Week 2
3×3 Bench Press
Shoot for about 70,80,90% of 1RM
If you have been coming here consistently for a year or more, do this cycle with one of the “multi-grip” bars
