• Backward overhead MB Toss x 5
• High Box Jump x 1.1.1.1 (Step Down to lower box)

Strength:

4 Sets: (Every 2 Minutes)

• Deadlift x 3 (Add 5/10# from 2 weeks ago)

Skill:

• 15 Power Cleans
• 30 Sit Ups
• 20-30 Box Jumps
• 10-15 Burpee Pull Up
• 20-30 Dumbbell Push Press
• 30 Double-unders/X2 Single Unders
• 15 Thrusters
• 20-30 Pull-ups
• 20-30 Burpees
• 100-200′ Overhead Walking Lunges

• 10 Minutes Mobility

• Backward overhead MB Toss x 5
• High Box Jump x 1.1.1.1 (Step Down to lower box)

Strength:

Wendler Method Week 9

3 Sets: (Every 2:30 Minutes)

Deadlift

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

*Percentages are based off of 90% of new calculated max.

Skill:

• 15 Squat Cleans 155/100
• 30 Toes-to-Bar
• 30 Box Jumps 24/20
• 15 Burpee Pull Up
• 30 Dumbbell Push Press 40/25
• 30 Double-unders
• 15 Thrusters 135 lbs/95
• 30 Pull-ups
• 30 Burpees
• 300′ Overhead Walking Lunges 45/25

• 10 Minutes Mobility

• Backward overhead MB Toss x 5
• High Box Jump x 1.1.1.1 (Step Down to lower box)

Strength:

A) 10 Sets: (EMOM)

• High Hang Clean + Clean @ 65-80% of 1-RM Clean

*Do not allow your chest to tilt forward over the barbell on the high hang clean – dip straight down by pushing knees out and driving hard to full hip extension, then be quick under the barbell.

B) 9 Sets: (Sets 1-5 EMOM, Sets 6-9 Every 2 Minutes)

Back Squat

• Set 1 – 40% x 1 rep
• Set 2 – 50% x 1 rep
• Set 3 – 60% x 1 rep
• Set 4 – 70% x 1 rep
• Set 5 – 80% x 1 rep

and then….

• Set 6 – 85% x 1 rep
• Set 7 – 90% x 1 rep
• Set 8 – 95% x 1 rep

and then…

• 80% Back Squat x Max Reps @ 20X1

*no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over

• 15 Squat Cleans 155/100
• 30 Toes-to-Bar
• 30 Box Jumps 24/20
• 15 Muscle Up
• 30 Dumbbell Push Press 40/25
• 30 Double-unders
• 15 Thrusters 135 lbs/95
• 30 Pull-ups
• 30 Burpees
• 300′ Overhead Walking Lunges 45/25

• 10 Minutes Mobility