STRENGTH
Press (Wendler 1’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: 75% of 90% of 1RM x 5 reps
Set 5: 85% of 90% of 1RM x 3 reps
Set 6: 95% of 90% of 1RM x MAX REPS (AMRAP stopping 1-2 reps short of failure)*
*You MUST get MORE THAN 1 rep on set 6. Use the BIG LIFTS 2 app and hit or beat that “To Beat” number
Superset with Weighted Pull-Ups x 6 sets to find 1RM
CONDITIONING
For time:
15 Thrusters (95/65)
5 Muscle Ups
12 Thrusters (95/65)
4 Muscle Ups
9 Thrusters (95/65)
3 Muscle Ups
6 Thrusters (95/65)
2 Muscle Ups
3 Thrusters (95/65)
1 Muscle Up
