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 ATHLETE

A. Back Squat: Take 90% of your 1RM and use that as your “training number.”  All your calculations will be based off that number.  If  you do not have a 1RM Back Squat, please find that number today.  This cycle will be a little different from the Wendler cycles we have been doing lately–you will notice an extra set!  Be sure to take appropriate rest before your last two sets!
2 Warm-up sets then:
3 reps @ 70% of Training Number
3 reps @ 80%
3++ reps @ 90% (as many reps as you can with the minimum of 5)
AMRAP @ 70%

B. “Six Pack”
21-18-15-12-9-6-3
Kettlebell Swings (53/35#)
Push-ups
AbMat Sit-ups

COMPETITOR

A. 5×3 Clean and Jerk at 75% – no TnG

B. 3RM Overhead Squat

C. 5×5 Front Squat at 75% across

D. Strength Conditioning
5 rounds NOT for time of:*
Max Push Press, Bodyweight
Max T2B
No rest between movements, 3 minute rest between rounds