Clear eyes, full hearts, can't lose.

Warm-up:

20 Alternating Prisoner Lunges (Hands behind head)
15 Air Squats
15 Push-ups
30 Lateral Jumps
30 Front-Back Jumps

Skill: 3 sets of:

Overhead Squat Hold x 30 Seconds

Strength: Front Squat (5-3-1+)

(Wendler Week 3, Cycle 2)

75% +10lbs x 5
85% +10lbs x 3
95% +10lbs x 1+

- Percentages based off of 90% of your (1RM) PLUS 10lbs (ex. if your max Front Squat is 225#, your percentages will be based off of 90% of 225# + 10lbs (205# + 10lbs).

Strength (Superset): 3 Sets of,

Snatch Grip Deadlift x 5 (110% 1RM Snatch)
Handstand Push-up x 10
- Rest 1 minute -

MetCon: For time,

750m Row
50 Push Press (95/65)
30 Burpees

Deload Week.

Great Article: Squat Stance & the Olympic Lifts: Catalyst Athletics

Warm-up: 3 Rounds, Not for time of:

OH Squat Hold (Bar) x 25 seconds
Toes 2 Bar x 10-12
Double Unders x 40-50

Strength: EMOM for 8 Minutes: Snatch x 2

(all sets should be performed between 80-90% of 1-RM snatch)

Strength: Snatch Grip Deadlift 

(100% x 5, 105% x 5 x 2)

Strength: Front Squat (5-5-5)

(Wendler Week 4: Deload week)

40% x 5
50% x 5
60% x 5

- This is a deload week for the core lifts of our programming. Follow it as perscribed as we will be adding 5 # to all upper body lifts starting next week, and 10# to all lower body lifts. This week is meant to give your joints a break and focus on form over weight.

- "While it may seem counter-intuitive to take weight off the bar when the goal is to add weight to it, starting lighter allows you more room to progress forward. This is a very hard pill to swallow for most lifters. They want to start heavy and they want to start now. This is nothing more than ego, and nothing will destroy a lifter faster, or for longer, than ego." - Jim Wendler

MetCon: 10-9-8-7-6-5-4-3-2-1

Push Jerk (135/95)
Box Jump (30/24)