Monday 11/3

Last 3 weeks of wendler I know some of you are ready for this to be over, soon enough.

Add 10# to your lower body weights and 5# to upper body weights and start over at week 1.
For the next 3-4 weeks while we finish up wendler and testing you should be making sure you are eating more than usual to fuel the next month. Over the next 3 weeks if you don't hit your max reps numbers i.e. for 5+ you get 4. hit another set.

1) Back Squat week 11 (on sheets week 1)

2) Press week 11

3) Spend 10-(girls 20) minutes working muscle-ups and transitions, strict if you can hit 5+ . work in some banded mu transitions
-During this time hit 10 pistol box jumps (12") each leg

4) For Time:
15-12-9
Cleans (165/115)
Box Jumps (30/24)

5) For Time:
30 GHDSU
500m Row
30 Hip Extensions