MONDAY

Wendler Cycle 2, Week 4
(A) Back Squat: 5 x 40% - 5 x 50% - 5 @ 60%

(B) Box Step-ups: 3 sets of 8/Side

(C) "The Chief"
5 Rounds - 3min AMRAP of
3 x Power Clean: 61/43/38
6 x Push-up
9 x Squats
Recover 1min between rounds
NOTES: You will resume your round where you left off

FRIDAY

Wendler Cycle 2 Week 3
(A) Deadlift: 5@75% - 3@85% - 1+@95%

(B) 12min AMRAP
8 x Box Jump:24/20
8 x Power Snatch: 43/35
200m Run

THURSDAY

(A) Strength/Power
3RM Thruster + Triple Broadjump

NOTE: Perform a 3rep Thruster THEN immediately perform a Triple Broad jump for MAX distance. A Triple Broad jump is 3 consecutive broad jumps in a row, without a pause in in momentum from any of the reps. Your final landing on the Broadjump must be under full control.
You also must have a successful Triple Broad jump distance recorded for the Thruster load to count.

(B) ”The Bear Complex”
5 Rounds - 7 Reps per round

*One rep consists of a
Power Clean
Front Squat
Push Press
Back Squat
Push Press(from back rack)*

RULES: Power Cleans are TnG & that is the only time the bar can be placed down during the set. Squats & Push Presses can be combined into a Thruster. Add more weight each round

This is NOT for time, focus on proper mechanics and FULL range of motion

WEDNESDAY

Wendler Cycle 2 Week 3
(A) Bench Press: 5@75% - 3@85% - 1+@95%

(B) Pendlay Rows: 3×5- – Medium-Heavy


(B) 20min AMRAP
Run 400m with Medicine Ball: 9kg
10 x Sumo Deadlift: 90/60/50
5 x Strict TTB
10 x Opposite KTE
NOTE: For KTE Opposites: (Get right knee to left elbow & left knee to right elbow)

TUESDAY

(A) Power Snatch Complex (12min)
1xHigh Hang (Hip) + 1xHang (Below Knee)
12min clock & Building in load, where form is not compromised.

THEN at the completion of 12min perform
4 Singles (Power Snatch) (NO Misses)

(B) For Time
Run 400m
THEN
12-9-6
OHS: 61/43/35
C2B Pullups
KB Swings: 32/24/20 (Russian)