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ATHLETE

A. Back Squat: Take 90% of your 1RM and use that as your “training number” for the next 4 weeks.  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:
5 reps @ 65% of Training Number
5 reps @ 75%
5++ reps @ 85% (as many reps as you can with the minimum of 5)
AMRAP @ 65%

B. “Natick Hammer”
30 – 20 – 10
Calorie Row
Deadlifts (185/135)(155/105)(115/80)
Box Jumps (24/20)

COMPETITOR

A.  Back Squat 3RM

B.  Front Squat: 4×6 across

C.  Strength Conditioning
5 rounds NOT for time of:*
Max unbroken reps of Power Cleans, Bodyweight – all reps must be TnG, no resting on the ground or at the hips.  Resting in the front rack is OK.
Max unbroken reps of Strict HSPU
No rest between movements, 3 minute rest between rounds

D. Gymnastics Conditioning
50 Strict C2B Pull ups