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ATHLETE

A. Wendler Strict Press, Cycle 2, Week 2. If you completed last month’s cycle, you need to calculate a new training number. Take 90% of your 1RM and then add 5 pounds. That is your new number that you will be using.  You will base all your percentages off that number. If you are a beginner and do not have a 1RM, please find that number today.
2-3 Warm-up sets then:
3 reps @ 70%
3 reps @ 80%
3++reps @ 90%

B. “Boulderdash”
For time:
21-15-9
Overhead Squats (115/80#)
Handstand Push-ups
400m Run*

*Sub is 500m Row or 18-24 Cal Bike

COMPETITOR

A. Front Squat
8×3 at 80%, across

B. Power Clean
5×3 at 75% – No TnG

C. Conditioning
21-15-9
Overhead Squat (115/80)
HSPU – Open Standards
500m Row

D. Gymnastics Conditioning*
If you best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with unlimited rest
If you best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest
If you best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest
If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

*If you can’t do muscle-ups, do low ring banded muscle-ups, jumping muscle-ups, Ring Thing Muscle-ups, or Pullups + Dips