Strength
It’s time to start to get heavy
Back Squat
3,3,3,3,3+ 80 percent or higher of your 1 rep max
Warm up to your first set of heavy 3. You’re third rep of every working set should be a struggle

Wod-
4 rounds
30 wall balls
400M run

Sunday Funday
Teams of 2
Wod 1-The classic

8 minute time cap
Run 800 as a team
With remaining time perform max power cleans. 155/115

Wod 2- 10 minutes- As many reps as possible
Partner 1 performs wall balls
partner 2 does a 100ft farmer carry with kettle bells or dumbells.
when partner 2 is back switch spots. Score is total wall balls

Wod 3-

27-21-15-9

Dumbell thrusters
Burpees

Split work however you want. only 1 person works at a time.

Back Squat
5,5,5,5,5+ go heavier than your 7’s last week, Last set is 5 plus til failure (or close, please use spotters)

Wod
16 Minutes Amrap
5 Deadlifts
4 Power Cleans
3 Front Squats
Run 200
Weight is 135/95 for all movements. If you say “But i can deadlift more than that” its a 700 burpee penalty.

Strenght
Clean and Jerk Complex- Find one rep max build up to this
Complex is
Squat clean-hang squat clean-push jerk-split jerk
*if you dont have squat cleans yet use power cleans

Wod-
5 Rounds for time
20 Cal row (or 15 cal bike)
15 Wall balls #20/#14
10 toes to bar

Wednesday
Bench Press 5 sets of 5, heavier than your 7’s last week
Wod-
Options today

“Nancy”- if you are doing this wod you need to be getting warmed up to overhead squats between your bench sets.
5 Rounds
400M Run
15 Overhead Squats

————————-OR——————————–
Gerry
Run 1 mile
Row 2000m
Run 1 mile