MONDAY

Wendler Cycle 3, Week 1:
(A) Back Squat: 5x65% - 5x75% - 5+x85%


(B) 20min AMRAP
5 x Cleans: 61/43/38
10 x Shoulder to Overhead: 61/43/38
15 x Box Jump: 24/20 (step down)

FRIDAY

(A) Helen - 3 Rounds
400m Run
21 x KB Swings: 24/16
12 x Pullups

(B) Deadlift: 5 x 40% -'5 x 50% - 5 x 60%

THURSDAY

General Warmup
10x Prisoner Lunges
3x Wall Walks w/ :5s hold
10x Jumping Squats
5x Push-ups


(A) Clean & Jerk Complex
Building in load, perform
1xClean + 2xLunge + 1xJerk

(B) For Time
50 Double Unders
3 Clean and Jerks:61/43/35
50 Sit Ups
40 Double Unders
3 Clean and Jerks
40 Sit Ups
30 Double Unders
3 Clean and Jerks
30 Sit Ups
20 Double Unders
3 Clean and Jerks
20 Sit Ups
10 Double Unders
3 Clean and Jerks
10 Sit Ups

(A) 12min AMRAP

200m Run

10 x TTB

5 x DB Thrusters: AHAP

(B) Wendler Cycle 2, Week 4

Bench Press: 5x40% - 5x50% - 5x60% 

C) Narrow Grip Bench Press: 3 Sets of 10

TUESDAY

(A) Snatch
Work up to a 3RM TnG Snatch

General Warm Up
2 Rounds
2x Shuttle Run
3x BroadJump
5x OHS wall

(B) For Time
Run 800m
12 x Power Snatch:70/45/32kg
Run 400m
9 x Power Snatch
Run 200m
6 x Power Snatch