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.