Monday 9/15

Remember for the next 3 weeks go into your wendler sheet and add 10# (for lower) and 5# (for upper) lifts to your MAXES not your 90% everything should recalculate. For future if your weight you should lift is at a 2/7 or higher round up to the next 5 or 10 if it is a 1 or 6 round down

1) Back Squat week 4 (on your sheets week 1)

2) Press week 4

3) Snatch Hi Pulls 2 x 2 105% 2 x 2 110% 4 x 1 115% of max snatch

4) 4 4 minute rounds for individual times of each:
Round 1 and 3
200m Run
15 Ring Rows (feet on box)
10 Front Squats (165/115)

Round 2 and 4
10 Front Squats
15 Ring Rows
200m Run

5a) L sit 6 x :30 rest as needed
5b) 5 x 5 weighted GHR (10-20#)