• Russian KB Swing x 50

Strength:

3 Sets: (Every 2 Minutes)

• Deadlift x 5 (Decrease 20-30# from Last Week)

Skill:

• 3 Clean & Jerk
• 10-15 Wall Balls

• 10-15 Hip Ext.
• 30 Seconds Plank Hold

• Russian KB Swing x 50

Strength:

Wendler Method Week 7

3 Sets: (Every 2:30 Minutes)

Deadlift off 2″ Riser

• Set 1 = 5 Reps @ 40%
• Set 2 = 5 Reps @ 50%
• Set 3 = 5 Reps @ 60%

*Percentages are based off of 90% of 1 RM + 5-10 LBS.

Skill:

• 3 Clean & Jerk 185/125
• 15 Wall Ball

• 15-25 Hip Ext.
• 30 Seconds Plank Hold

• Russian KB Swing x 50

Strength:

7 Sets: (EMOM)

• Back Squat x 3 @ 70% of 1 RM

Skill:

• 3 Clean & Jerk 225/155
• 15 Wall Ball

• 25 Hip Ext.
• 30 Seconds Plank Hold