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ATHLETE

A. Wendler Front Squat Week 3. Take your Front Squat Max and calculate 90%. If your weight was 150, you would use 135 for your calculation. There is a scientific reason for the percentages and rep scheme. And the end goal is to get STRONG! Trust the Process =).

Now here is your set/rep scheme:

Warm-up 2-3 sets
Set 1: 75% x 5 reps
Set 2: 85% x 3 reps
Set 3: 95% x 1++AMRAP (as many reps as possible…1+++ reps)

*If you didn’t do your Front Squat 1RM, please find that number today; or, if you have a recent number to work off of, use that.

B. “Manic Monday”
4 Rounds For Time:
12 Deadlift (205/145)(175/125)(135/85)
12 Wall Balls
12 KBS (70/53)(53/35)(35/25)
12 Burpees

COMPETITOR

Extra work

Row
3 rounds of:
0:45 seconds on
0:45 seconds rest
4 times

Rest 3 minutes after each full round