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Strength Make -up day for those who missed  any of the testing Phase for our Wendler 5/3/1 Work Complete 6 rounds of: 185/115 lb Hang Power Clean – 5 Reps 66 yd Sprint *Rest 60 seconds between rounds.  

  Yes !! I choose this video on purpose.. hahahahah Strength: Testing 1RM Press for Wendler 5/3/1 program Work for Time: Run 200-200-200-200 Wall-Ball 40-30-20-10 (M=20/W=14) Accessory 3×5 Turkish Get-up. ( Partials are ok)    

Strength  Back-Squat, 5×5 ( 80- 85% ) 5  Box Jumps after each set.. Work Elizabeth 20 pull-ups 30 push-ups 40 sit-ups 50 squats 5 rounds for time – 3 minutes rest between rounds Accessory  10  minutes of Strict Toes to Bar work..   

Strength Split-Jerk, 3-3-3-3-3! Work For Time Power-Clean 10-8-6-4-2 Front -Squat 10-8-6-4-2! T-2-B 10-10-10-10-10 Run 200-200-200-200-200

Work 5 Minute AMRAP: 7 Shoulder-To-OH 7 C2B Pull-Up! (M=115/W=75) Rest 4 Min Then, 5 Minute AMRAP: 7 DeadLift! 7 Bar-Facing-Burpee! (M=165/W=125)! Rest 4 Min’, Then,For Time: 400m Run, Then,21-15-9 KB-Swing Box-Jump (M=70/W=44  

Strength  Find 1RM Back Squat * ( 20- 25 mins to work up to heaviest Back squat.)  Trainee should move up in weight gradually and take adequate amounts of rest between maximal attempts. Work 8 Minute AMRAP: 10 1-Armed DB Snatch (Alternating) M=70/W=50) 30 Double-Unders Midline 30 leg

Deadlift ( Back-off week ) 3×5 @ 50- 65% Ring/Strict Dips / Box Dips 5-8 reps Work 10x KB Swing @ 44# >/ 53# > 10x Push-up + 25x KB Swing @  44#> / 53# > 10x Push-up + 20x KB Swing @ 44#> / 53# > 10x Push-up + 15x KB Swing @  44#> / 53# > 10x Push-up + 10x

Strength Walking Lunge 5×12 ( use Heavy Kettlebell) Push-ups 5×12 Work 3 Rounds 7 Front Squats 155/115# 400m Run 5 Front Squats 200m Run 3 Front Squats 100m Run Rest 1 minute between rds Midline.

Skill 8-10 minutes of Double  Under Practice Strength Push-Press, 3-2-2-1-1-1-1-1 Work 2 Min AMRAP: KettleBell Swings 8 Min AMRAP 15 Burpee 45 Double-Under 2 Min AMRAP KettleBell-Swing (M=70/53, W=53/35)  

Warm -up Clean and Jerk Prep 800m Run! 10 C&J 600m Run 10 C&J 400m Run! 10 C&J 200m Run! 10 C&J 100m Run! 10 C&J 135/95   This is especially long workout, take your time and pace yourself..