2 Rounds
3:00 Stations
No Rest b/t Stations
1:00 Rest b/t Rounds
STATION 1
Row 200m
then…
Max Burpees
STATION 2
Run 200m
then…
Max Ring Rows
STATION 3
Bike 15 Cal
then…
Max DBL DB Snatch
Full Snatch from Hip
Build to heavy set of 3. Focus is third pull, extend the legs and pull down into strong catch.
5 sets of 2 full cleans.
This is a deload week, you shouldn’t go heavier than last week. Focus on strong elbows through the drive up and a good squat position.
1. FOR QUALITY
5:00 EZ Bike
2. FOR QUALITY
10:00 Stretch & Mobilize as Needed for the Heavy Front Squats
PART 1
3 minutes Bike or Row…
Min 1: Easy
Min 2: Moderate
Min 3: Hard
PART 2
AMRAP x 5 MINUTES
10 Tempo Air Squat (31X1)
8 Up Downs
6 Push Up to Down Dog
4 Broad Jumps
ON A 20:00 RUNNING CLOCK…
Build to 1RM Front Squat*
*Retest of 1RM from beginning of Wendler Cycle
3 ROUNDS FOR TIME
30 Single DB Front Squat (35/25)|(25/20)
30 Up-Downs
-Hard Cap 8:00-
3×5
Clean DL*
*Pause :01 Below Knee then Continue Pull to Waist
3×5
Clean Pull
3×3
Hang Squat Clean
For all three movements, keep loading moderate to moderate-light. Focus on position / control / appropriate speed.
EMOM x 15 MINUTES
MIN 1 – MAX DB Box Step-Overs (40/30)|(30/20)/(24/20)
MIN 2 – MAX Double Unders
MIN 3 – MAX Weighted Plank Hold (45/35)|(35/25)
*:50 work / :10 rest for all working minutes.
**If you have a weighted jump rope, use it. For all athletes, add additional load to the plank hold.
AMRAP x 8 MINUTES
8/8 Suitcase Deadlift
8/8 Single Arm DB Bent Over Row
:20 Hollow Hold → :20 Hollow Body Hang
8/8 Single Arm DB Floor Press
8/6 Cal Bike
EMOM x 8 MINUTES
MIN 1 — 5-8 DB Renegade Rows*
MIN 2 — :20 Hollow Hold / :20 Hollow Bar Hang
*1 Rep = Push-up + Row L + Row R
AMRAP x 20 MINUTES
5 Strict or C2B Pull-Ups*
10 Hand-Release Push-Ups
15/12 Cal Bike
*Athlete choice each round on Strict or C2B Pull-Ups
EMOM x 10 MINUTES
MIN 1 – 15 HSPU
MIN 2 – 15 C2B Pull-Ups
3 SETS
4:00 ON / 1:00 OFF
Cal Bike
*Pedal at a moderate-high pace for ON periods / Pedal at a slow pace for the OFF periods
3 Rounds (10:00 Hard Cap)
10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up
10 Strict Press→ 8Push Press→ 6 Push Jerk
1:00 Row (EZ→Mod→Hard)
ON A 15:00 RUNNING CLOCK…
Build to 1RM Push Press*
*Retest of 1RM from beginning of Wendler Cycle
FOR TIME*
3-6-9-12-9-6-3
Push Jerk (155,105)|(135,95)
*15 Cal Row After Every Set
-15:00 Hard Cap-
FOR RECOVERY
3:00 Foam Rolling Upper Back / Lats
3:00 Foam Rolling Inner Thighs / Quads
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″