FRIDAY

WENDLER WARMUP
40%x5 - 50%x5 - 60%x3

Wendler Cycle 1 Week 2
(A) Deadlift: 70% x 3 - 80% x 3 - 90% x 3+

(B) 15-12-9
Burpee Pull-ups
Power Snatch: 43/30

THURSDAY

(A) Every 90sec for 10 sets perform
1 x Power Clean + 1 x Front Squat + 1 x Clean & Jerk (begin no heavier than 65% of your C&J 1RM)

(B) 15-12-9-6-3
KB Swings: 32/24kg (Bottoms Up)***
Box Jumps: 24/20

NOTE: If you intend to use the RXD weight for KB Swings, then You Must be able to demonstrate to the Coach/es that your able to perform 9 unbroken quality reps with the RXD KB before the WOD.

WEDNESDAY

Wendler Warmup
40%x5 - 50%x5 - 60%x3

Wendler Cycle 1 Week 2
(A1) Bench Press: 70% x 3 - 80% x 3 - 90% x 3+
(A2) Weighted Pull-ups: 3x8

Notes: For the Pullups, hold a DB between the legs or use a belt and a KB. Work on keeping a tight midline to prevent cheating by using the hips to kip. May perform unweighted as needed, or Horizontal Ring Rows if unable to perform pull-up as yet. Keep recovery intervals around 2 minutes.

(B) 3 Rounds
400m Run
15 x HSPU
50 x Double Unders

Scaled Option
3 x Wall Walks
400m Run
15 x HR Push-ups
30 x Double Unders

TUESDAY

WARM UP
2 Rounds: 10 x Goodmornings + 5 x OHS + 5 x Snatch Drops + 5 x Sotts Press

(A) Snatch Complex: 1 Complex every 90sec for 10 sets
1 x Power Snatch + 1 x Snatch + 1 x OHS
NOTE: Starting weight should be 60-70% of your PS 1RM. Add weight as desired without load effecting form.

(B) For Time
800m Run
40 x TTB
20 x Thrusters: 35/25kg

Back Squat Wendler Cycle 1 Week 2

CLASS WARMUP
2 Rounds (unbroken with empty barbell)
5 x Back Squat - 5 x OHS - 5 x Front Squat - 5 x Strict Press - 5 x Push Press

WENDLER WARMUP
40% x 5 - 50% x 5 - 60% x 3

(A) Wendler Cycle 1 Week 2
Back Squat: 70% x 3 - 80% x 3 - 90% x 3+

(B) Weighted Step-Ups: 3 sets of 8/side: 20'
NOTE: Only load to a weight that you can stand all the way rough on the lead leg. 90sec recovery between sets.

(C) 8min up Ladder
1 x Power Clean: 55/35kg
2 x Pull-ups
2 x Power Clean
4x Pull-ups
3 x Power Clean
6 x Pull-ups
THEN 4+8, 5+10 etc until 8 minutes is up.