• Dynamic Warm Up

Strength:

4 Sets: (Every 2 Minutes)

• Bench Press x 5

Skill:

1200m Run Buy In:

Remaining Time:

• 5 Sumo Dealift High Pull 95/65
• 7 Hang Power Clean
• 9 Thruster
• 21 Double unders

• 10 Minutes Mobility

• Dynamic Warm Up

Strength:

Wendler Method Week 1

3 Sets: (Every 2 Minutes)

Bench Press

• Set 1 = 5 Reps @ 65%
• Set 2 = 5 Reps @ 75%
• Set 3 = Max Reps @ 85%

Skill:

1200m Run Buy In:

Remaining Time:

• 5 Sumo Dealift High Pull 95/65
• 7 Hang Power Clean
• 9 Thruster
• 21 Double unders

• 10 Minutes Mobility

• Snatch Pull x 3
• Snatch High Pull x 3
• Muscle Snatch x 3
• Feet Transfer x 2″, 4″, 6″
• Drop Snatch x 3
• Heaving Snatch Balance x 3
• Sotts Press x 3
• Duck Walk x 5 Forward/Backward
• Overhead Squat x 3
• Hang Snatch x 3

Strength:

A) Take 15 minutes to build to a heavy Snatch

B) Take 15 minutes to build to a heavy Clean & Jerk

C) 10 Sets: (Every 2:30)

Bench Press @ 30X0 (3 Sec down, 0 pause, up fast, 0 pause)

• Set 1 – 5 reps @ 60% of 1-RM
• Set 2 – 3 reps @ 75%
• Set 3 – 1 rep @ 85%
• Set 4 – 3 reps @ 80%
• Set 5 – 3 reps @ 85%
• Set 6 – 2 reps @ 90%
• Set 7 – 7 reps @ 75%
• Set 8 – 7 reps @ 75%
• Set 9 – 7 reps @ 75%
• Set 10 – 7 reps @ 75%

Skill:

• 10 Minutes Mobility