141201 - Wendler Phase 3 Week 2

Strength:

Wendler Phase 3 Week 2

Deadlift 

Every 90s x 6 min

3 @ 75%

Shoulder Press

Every 90s x 3 min

3 @ 70%

3 @ 80%

3+ @ 90%

Pause Front Squat

Every 2 min x 4 min

5 @ 80%

Conditioning:

WeLift AMRAP 10 - Tribute Mashup

With a 12 min Running Clock, Complete the following:

Starting at 0:00

ME DU's

At 1:00 Complete the following:

AMRAP

10 Thrusters (95/65#)

10 FR Lunges (95/65)

At the 4 min mark:

ME Burpee Over Bar

At 6 min mark:

AMRAP

10 Shoulder to Overhead (95/65#)

10 Hang Power Cleans

10 Deadlifts

At the 9 Min Mark

AMRAP

6 Hang Power Snatch (95/65)

12 KBS (50/35#)

18 Wall Ball (20/14#)

Score: Total number of rounds completed!

Cash Out:

3 Rounds

3 Strict Pullups

3 Defecit Pullups (3 Second Descent)

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