Strength: 

Wendler Week 4: De-load Week

5-(40%)

5-(50%)

5-(60%)

*All numbers are based on Training Max (90%)

Conditioning 

12 Minute AMRAP Ladder

3 Rounds:

6 HSPU

6 Squat Cleans

After 3 Rounds, Run 400 Meters

3 Rounds:

9 HSPU

9 Squat Cleans

After 3 Rounds, Run 400 Meters

3 Rounds:

12 HSPU

12 Squat Cleans

ect…

*Keep adding 3 reps to each movement after every run

L1: Strict HSPU, 155/105,

L2: 3 Strict/6 KHSPU, 135/95,

L3: Scaled HSPU (Pike/DB Push Press), 95/65,

L4: Pushups, Goblet Squats,