STRENGTH
HBBS (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
CONDITIONING
12 min AMRAP of:
40 Double Unders
2 Muscle-Ups
4 Power Cleans (155/105)
6 Front Squats (155/105)
*Scale Muscle-Ups with 4 Pull-Ups and 4 Ring-Dips or 8 Ring Rows and 8 Hand-Release Push-Ups