WARMUP
AMRAP x 6 MINUTES
10 Alt. Groiner Mountain Climbers
5 Burpees
5 Air Squats + 5 Jumping Squats
10 BB Good Mornings
5 BB Back Squats
STRENGTH
Back Squat for load:
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
*Based off of 90% of Heavy 1-Rep
(Score is Weight)
Week 3 of 6 Wendler
WORKOUT
“ROCKET FUEL”
FOR TIME
27 Burpees Over Bar
12 Hang Squat Clean Thrusters (165/115)
21 Burpees Over Bar
9 Hang Squat Clean Thrusters
15 Burpees Over Bar
6 Hang Squat Clean Thrusters
9 Burpees Over Bar
3 Hang Squat Clean Thrusters
(Score is Time)
EXTRA CREDIT MURPH TRAINING
CONDITIONING + STRENGTH
800m Run
Into Athlete’s Choice (Pick ONE)…
A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats
OR
B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats
Into…
800m Run
*Similar to what we saw at the end of last week with a bit more volume. If bodyweight ninjas, try to work the bigger sets of 10-20-30 and see if you can maintain consistent rounds. If last week was tough, stick to the smaller rounds of 5-10-15 and still focus on keeping rounds around 1:00-1:30.
(No Measure)
