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ATHLETE

A. Wendler Strict Press, Cycle 2, Week 1. 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 work with over the next 4 weeks.  That number will not change for the next 4 weeks.  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:
5 reps @ 65%
5 reps @ 75%
5++reps @ 85%

B.
5 Rounds:
10 Toes to Bar
10 Front Squats (135/95)(115/80)(95/65)
10 Jerks

COMPETITOR

A.  5×2 Push Jerk from blocks

B.  Barbell Cycling
3 RFT*
30 Deads, 185/135
20 Front Squats, 185/135
10 Power Cleans, 185/135
*Rest 2 minutes between rounds

C. “DVB”
For time:
Run 1 mile with a medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent