Strength
Wendler 5/3/1: Back Squat
3 @ 70%
3 @ 80%
3+ @ 90%
5 box jumps after each set. Pick a height that is challenging for you.
Work Capacity
9 minute AMRAP:
5 Overhead Squats (115/85lb)
10 Pushups
15 Lateral Hops (over barbell)
Strength
3 at 155 // 5 at 30" + 1 45lbs bumper
3 at 180 // 5 at 30" + 1 45lbs bumper
10 at 200 // 2 at 30" + 3 45lbs bumper, 3 at 30 " + 2 45lbs bumper
Probably had more in the tank on the last set, Wendler says you shouldn't kill yourself though. Good enough.
Work Capacity
7 rounds (+ 10 push ups but we didn't report partials) at 95lbs
Didn't get to really warm this up properly but it still went okay. I lost control of the bar after 4 OHS in the last set, tried to snatch it back up real quick and failed the snatch so I didn't have time to finish the round. Sad. This one was hard on my wrists. As usual pushups are hard.
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