SEPT 22

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