heavy day: weighted pull-ups

 

Rx and Competition:
Weighted pull-ups, 5-5-5-5-5

Performance:Pullups, 5-5-5-5-5

Fitness:Band assisted pull-ups, 5-5-5-5-5

Three on, one off: Recommended rest day. 

Power Hour
Strength: Bench Press - Find your 1RM if you don’t know it yet or week 1 wendler cycle 5-5-5+ at 65%, 75% and 85% of your wendler's 1RM (90% of your real 1RM)

Conditioning: 

3 Rounds
7 Power Snatches 135/95, Competition 115/75, Performance 95/65
7 Burpee Box Jump 30/24, Competition and Performance 24/20