What You Got

1
Jul

What You Got

SKILL/Warmup- Review Power Cleans and work on dropping into a squat

STRENGTH – Wendler Week 4: De-load Week 

5-(40%) 
5-(50%) 
5-(60%) 

METCON – 12 Minute AMRAP Ladder

(SCALING NOTE:  IF YOU NEED TO, START THE FIRST ROUND AT 3/3 AND THEN MOVE TO 6/6)

3 Rounds:

6 HSPU
6 Front squats

After 3 Rounds, Run 400 Meters

3 Rounds:

9 HSPU
9 front squats

After 3 Rounds, Run 400 Meters

3 Rounds:

12 HSPU
12 Front squats

ect…

*Keep adding 3 reps to each movement after every run

L1: Strict HSPU, 155/105,
L2: Kipping HSPU, 135/95, 
L3: Scaled HSPU (Pike/DB Push Press), 95/65
L4: Pushups, Goblet Squats

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