DEC 9

STRENGTH

Press (Wendler 3’s)

Set 1: 40% of 90% of 1RM x 5 reps

Set 2: 50% of 90% of 1RM x 5 reps

Set 3: 60% of 90% of 1RM x 3 reps

Set 4: 70% of 90% of 1RM x 3 reps

Set 5: 80% of 90% of 1RM x 3 reps

Set 6: 90% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)*

*You MUST get MORE THAN 3 reps on set 6. Use the BIG LIFTS 2 app and hit or beat that “To Beat” number

Superset with Weighted Pull-Ups. 6 x 3 reps (Find today’s 3RM)

CONDITIONING

Three MAX EFFORT sets for times of:

250m row

20 DB Snatches (55/35)*

15 Burpees

Rest 3 minutes

*10/Arm alternating throughout.