Workout of the Day:
Week 1 Wendler
Shoulder Press
1×5 @65
1×5 @75
1x+5 @85
B. 3 RFT
500m Row
10 Front Squat
15 Burpee Over the Box Jumps
Competition:
A. Snatch
3×3 at 60%
3×2 at 70%
2×1 at 75%
2×1 at 80%
3×1 at 85%
2×1 at 90%
B. Clean and Jerk
Work Up to Heavy Single (does not have to be 1RM)
C. 4 RFT
10 OHS 135/95
50 Double Unders
10 Deadlifts 225/155
50 Double Unders