From this week, we start second 4 weeks of Wendler’s cycle, use new TMs for Back squat, Shoulder press and Deadlift.
New TMs
Back Squat: add 10lbs to TM
Shoulder Press: add 5lbs to TM
Deadlift: add 10lbs to TM
Weightlifting
Deadlift (@65%x5, 75%x5, 85%x5or more)
(15min)
Clean (@85%(of C&J)x1x5)
(12min)
Warm up the weight up to your working weight, 85% of C&J 1RM, then 5 rounds of 1 full squat clean.
Warm up the weight up to your working weight, 85% of C&J 1RM, then 5 rounds of 1 full squat clean.
Metcon
Metcon (Time)
For time,
21-15-9
Cluster 135/95
Weighted sit-up 45/25
21-15-9
Cluster 135/95
Weighted sit-up 45/25
(16min)
GYM1010 
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