Strength
Back Squat (Wendler Cycle 2, Week 1 OR 5×5 ascending )
Wendler: See notes in Wodify regarding setting/resetting your estimated 1RM for this second Wendler cycle. All percentages are based on “working max” equal to 90% of your estimated 1RM.
Warm-up: 5-5-3
5 reps @ 40% of working max
5 reps @ 50%
3 reps @ 60%
Working sets: 5-5-5+
5 reps @ 65%
5 reps @ 75%
5+ (at least 5 but as many as possible with good form) @ 85%
OR 5×5 ascending (new athletes or those without an estimated 1RM)
Conditioning
EMOM for 9 minutes:
5 Thrusters
5 Pull-Ups
Record Thruster weight. Choose a weight that will be challenging but still allow you to complete all 9 rounds of work within the minute.