FRIDAY

Warm Up (2 Rounds)
1/2 Gasser + 5 x Inch Worm + 5 x Goodmornings +5 x Jumping Squats

(A) Wendler Week 1 Cycle 2
Deadlift: 65%x5 - 75%x5 - 85%x5+

MetCon Prep
1/2 Gasser + 5 x KTE + 10 x DB Snatch + 5 x TTB

(C) For Time
400m Run (Tabata Style)
40 x Alternating DB Snatch: 32/25/20kg
40 x TTB
800m Run (Tabata Style)
NOTE: Tabata style: Simply take a stopwatch & sprint 20sec THEN Walk 10sec. Repeat this format until the designated distance is complete.

THURSDAY

General Warm Up:
1 min ME DU’s
5 x Burpees
5 x 2 Position Power Cleans (Below knee + Pockets)
5 x 2sec pause Front Squats
5 x Push Press
5 x Split Jerks

(A) 15 min to establish 1RM of following complex:
1 Power Clean + 2 Front Squats + 1 Jerk

Notes: Perform a true power clean landing in a quarter squat and standing before beginning the two front squats. A push jerk or split jerk may be performed.

SEE REAR BOARD FOR METCON WARMUP
(B) 12min AMRAP
5 x Snatch: 60/40/30kg
15 x KB Swings: 24/16 (bottoms up)
30 x Double Unders

NOTE: At the 2-4-6-8-10min mark, Stop, Drop & perform 5/3 Burpees with MAX vertical height jump & clap overhead.

WEDNESDAY Bench Press

General Warmup
1/2 Gasser + 2 x Downward Dog + 5 x Push-up + 2 x Wall Walks

(A) Wendler Week 1 Cycle 2
Bench Press: 65%x5 - 75%x5 - 85%x5

(B) Floor Press: 3x5 AHAP

(Metcon Warmup)
1/2 Gasser + 2X (5 x Pull/Row + 5 x Push/Press + 10 x Air Squat)

(C) FOR TIME
Run 400m
THEN
3 Rounds
10 x C2B Pullups
15 x HR Push-ups
25 x Air Squats
THEN
Run 400m

TUESDAY

(A) Snatch
Find a Heavy load in 10min
THEN @ 75% of that
Perform 2 lifts EMOTM X 5

(B) 5 Rounds "DT"
12 x Deadlifts: 52/34
9 x HPC
6 x STO

MONDAY

(A) Back Squat Cycle 2 Week 1
65%x5 - 75%x5 - 85%x5


(B) 21-15-9
Front Squat - 43/30
Box Jump - 24/20