Strength  (15 minutes)

Wendler Week 1 Shoulder Press – all number based of 90% of 1RM,
5 reps @ 65% of 1RM
5 reps @ 75% of 1RM
5+ reps @ 85% of 1RM

Rest as needed between sets.

Here is a spreedsheet that will calculate your lifting numbers for you.  Wendler 5-3-1 v1.27.

Conditioning (20 minute limit)

“Big Bang”

5 rounds for time of:
3 Squat Snatches (135/95) lbs
5 Power Clean & Jerks (135/95) lbs
7 Front Squats (135/95) lbs

For time