​EMOM x 10 : 
Snatch High Pull + High Hang Snatch (from the pockets) + Hang Snatch + Squat Snatch. ( Increase load as needed, back off if form falters).
 
 
Then...
 
“Stop & Go”
AMRAP 4:
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00

AMRAP 4:
30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00

AMRAP 4:
30 Double-unders
9 Power Snatch (115/80#)
 
 

​Ok everybody. Today marks the beginning of the third cycle of the year of Wendler 3,2,1. On this cycle we will add 10 pounds to your 1 rep maxes and recalculate a new 90% to work your percentages off. Push hard this month because we will be establishing new one rep maxes next month! This cycle should start to get a little tough. Strap in and lets move some dirt! Good luck!
 
Strength.
 Back Squat 3x5 ((Wendler 5’s) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
  Then.
 65% of 90% 1RM x 5 reps
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5)
 
“Front Line”
3 Rounds:
400 Meter Run
21 Hang Power Cleans (115/80#)
18 Front Rack Lunges (115/80#)
15 Over-the-Bar Burpees
 
 

 ​Deadlift 5x10 @ 60% of training max (90% of 1RM)
 
“Balboa”
4 Rounds for time:
 
100 Single Skips (jumprope)
Run 400m
10 Bodyblasters (stand under pull-up bar, do a burpee, jump up from the ground and do a pull-up,go back to dead hang, do a knee-to-elbow)
 
As a modification for those who need bands for pull ups, you can do 10 burpees, 10 pull ups, and 10 Knees to Elbows
 

​Push Press 5x5 work to something heavy
 
Then…
 
Complete 12-9-6-3 reps for time of:
 
Shoulder to overhead (M:135#/W:95#)
Pull-ups
Run 200m after each round.
 

​Spend 20 minutes on Iso- stability and Mobility
 
Then…
 
“Mistletoes”
AMRAP 20:
10 Power Snatch (95/65#)
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters (95/65#)
10 Box Jumps (24/20#)
 

​15:00 Min to work up to 1RM heavy snatch
 
Then…
 
Conditioning
Four sets for max reps of:
45 seconds of Box Jumps
15 seconds of Rest
45 seconds of Hand-Release Push-Ups
15 seconds of Rest
45 seconds of Kettlebell Swings
15 seconds of Rest
45 seconds of Wall Ball Shots
2 minute and 15 seconds of Rest

​Today marks the start of our deload week of the second Wendler cycle of the year! Next week make sure you add 10 lbs to your deadlift and backsquat maxes. Then calculate your new 90%. Good luck and enjoy!
 
Back squat- 5x10 @ 60% of 1 rep Training max ((90% of true 1 rep max)
 
Then…
 
Conditioning
 
Complete 30/20/10 reps for time of:
 
Pull-ups
Push-ups
Abmat Sit-ups
Air Squat
 

​Deadlift 5,3,1 (Wendler 5/3/1) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
 
BUY IN: 400 m Run
 
4 rounds of:
 
6 power cleans (M:135#/W:95#)
12 HSPU
24 double unders
 
CASH OUT: 400m run

​​Strict Press 5,3,1 (Wendler 5/3/1) – start with a warm-up for 3 sets (40% x5, 50% x5 and 60% x3)
75% of 90% 1RM x 5 reps
85% of 90% 1RM x 3 reps
95% of 90% 1RM x 1+ reps (As many reps as possible, MUST be more than 1)
 

Resolution Chipper Retest​
Men Complete at Many Reps as Possible in 10 Minutes:
Opens
(115 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 30"
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Masters
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24"
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Master+
(95 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24"
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches
WomenComplete at Many Reps as Possible in 10 Minutes:
Opens
(75 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 24"
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Master
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20"
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

Masters+
(65 lbs. Barbell)
15 Snatches
20 Deadlifts
25 Box Jump Overs at 20"
20 Hand Release Push Ups
15 Thrusters
With remaining time continue to the next round starting at 15 Snatches

​

​Spend 20 minutes on Iso-stability and mobility
 
Then…
 
“The Schwartz”
Teams of 2
50 Burpees
10 Clean and Jerks (155, 105#)
75 Box Jumps (24, 20")
10 Clean and Jerks (155, 105#)
100 Hollow Rocks
10 Clean and Jerks (155, 105#)
75 Box Jumps (24, 20")
10 Clean and Jerks (155, 105#)
50 Burpees