WARMUP
1 min Bike
Into…
2 ROUNDS
10 Alt. Groiners
10 Air Squats
10 Lunges + Twist
5 MB Deadlifts
5 MB Front Squats
Into…
1 min Bike
STRENGTH
Back Squat for load:
ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Back Squat
(Score is Weight)
Week 6 of 6 Wendler
WORKOUT
ON A 12:00 RUNNING CLOCK…
2400/2100m Bike
Immediately Into AMRAP in Time Remaining of:
15 Med Ball Cleans (20/14)*
20 Walking Lunges
300/250m Bike
*Squat Clean Only
(Score is Rounds + Reps)
OPTIONAL AFTER PARTY
2-3 SETS FOR QUALITY
1:00/1:00 Hamstring Barbell Smash or Foam Roll
10 Elevated Calf Raises w/:01 Pause in Bottom Position
10 Alt. Groiner/Hamstring Stretch
-Rest as Needed b/t Sets-
(No Measure)
Share this page