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ATHLETE

A. Wendler Front Squat Cycle 2, Week 3.  This is Week 3 of our 2nd Wendler cycle for Front Squats.  Please be sure to use the number that you have been using for the past few weeks (90% of (1RM+5-10lb).  If you do not have a 1RM, please find a heavy 1 rep today.

2-3 Warm-up Sets then:
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%  – Really work hard on this last set.  Take 2-3 minutes rest before this attempt and give it your all with excellent form.

B. “The Chief“
5 rounds of AMRAP 3:
3 Power Cleans (135/95)(115/80)(95/65)
6 Pushups
9 Air Squats
Rest 1 Minute between rounds. Count only full rounds.

COMPETITOR

A. Wendler Cycle Front Squat

B. “The Chief”
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds

C. Snatch
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch

D.  Gymnastics Pulling
Complete 5 of the following complexes: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B Pull ups + 5 Kipping Pull ups
Modifications: Scale reps to 2-4 of each and/Or cut out the muscle-ups and just work on the pullups…Example: 2 Strict Pullups + 3 Kipping Pullups + 4 Kipping CTB