3 RFT:
400 m run
15 squat clean thrusters (95/65)
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SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
This is the last week in the Wendler cycle, the deloading phase. The last set is not a plus one (+1) effort. Piece of cake!
15 min AMRAP—in teams of 3 …
2-lap pose run
Center plank hold
Max rep push press, 75/45 lbs
One teammate runs two laps of pose running while one holds plank and other performs presses. Once running teammate returns, you rotate through the cycle (run to plank to presses). Total presses is the team’s score.
18 I did this!
Amrap 20min
5 Kettlebell Clean and Jerks R (1.5pd/1pd)
5 Kettlebell Clean and Jerks L (1.5pd/1pd)
15ft Rope Climb