MONDAY

(A) Back Squat - 5@75% - 3@85% - 1+@95%

(B) Barbell Lunge - 3 Sets x 8/Side

(C) For Time (17min Cap) - 10-12min Focus
Shoulder to Overhead: 10-8-6-4-2 (70/50/40kg)
Lateral Bar Burpee: 12-10-8-6-4
Double Unders: 50-40-30-20-10

FRIDAY

Wendler Cycle 2 Week 2
(A) Deadlifts: 3x70% - 3x80% - 3+x90

(B) 4 Rounds
15 x Thruster: 43/30
15 x Pullups

THURSDAY

Hang Snatch (Above knee)
START: 00:00
15min to find 1RM
STOP: 15:00

Recover Exactly 5min

THEN
START 20:00

EMOTM x 12**
3 x Power Snatch: 61/43/32 + MAX Double Unders in remaining time.
NOTE: 5 x Burpee Penalty If your not set & ready to lift by the 3sec mark of the next minute.

Eg of a round: If 3 Power Snatch takes you 20sec, then you have 40sec left to perform D/U. But be ready to go again with Power Snatch's at the start of the next minute.

STOP 32:00

WEDNESDAY

Wendler Cycle 2 Week 2
(A) Bench Press: 3x70% - 3x80% - 3+x90%

(B) Seated DB Strict Press: 3x3


(C) MAX Reps
In 3 Minutes
Run 400m + MAX Rep TTB

Recover 2min

In 3 Minutes
Run 400m + MAX Rep Box Jump: 30/24/22

Recover 2min

In 3 Minutes
Run 400m + MAX Rep Strict HSPU - (Scaled Option - Floor seated strict DB Press)

Note: HSPU Must be to full depth (No spacers) & you must be able to perform 3 reps minimum in remaining time from run.

TUESDAY

Wendler Cycle 2 Week 2
(A) Squat: 3x70% - 3x80% - 3+x90%

(B) 15-12-9
Cleans: 61/43
Burpee