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ATHLETE

A. Push Press
Warm-up sets then:
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%

This is our 3rd week of the Wendler cycle.  Work off of your most recent 1RM.

B.  18 – 15 – 12
Calorie Row
Power Snatch (95/65)
Directly into…
18 – 15 – 12
Toes to Bar
Overhead Walking Lunges (95/65)

COMPETITOR

A. For time:
18-15-12 of:
Calorie Row
Power Snatch, 95/65
Directly into…
18-15-12 of:
T2B
OHS, 95/65

B. Gymnastics Conditioning
Reverse Tabata HSPU
8 x:10 on, :20 off
Complete as many kipping HSPU as possible in 10 seconds, rest 20 seconds, and repeat for 8 sets. Your score is the total number of reps completed. The goal is to increase you cycle time and stamina.