Week 5 Squats, superset Pull-ups (strict) or Ring Rows 5×5
40×5, 50×5, 60×3, 65×5, 75×5, 85×5+
10 Clean and jerks 55-60% or 1 rpm
The second part of the Wendler strength cycle starts this week, and we switch to working off of 100% of 1RM instead of the standard Wendler 90%. Keep on super setting with pull-ups or ring rows, and for those that have been working on pull ups progression, try going for your first strict pull up. Today’s WOD should be a fast Sprint. Clean & Jerk weight should be Touch and Go for all three sets. Target completion time of the workout for under 10 minutes.
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