“Risks must be taken because the greatest hazard in life is to risk nothing.” -Leo Buscaglia

 

Level 1

4×4 Back Squat

x7 GHD Sit ups

Then

8 Minute AMRAP

50 Double unders

10 DB Thrusters

 

Level 2

SKILL

Snatch

3 sets of 2 reps

 

STRENGTH

Press

Take 90% of your 1RM and use this number to figure your percentages

5 reps @ 65%

5 reps @ 75%

5+ reps @ 85%

 

METCON

5x Tire Flips

REST 2 minutes

3 rounds

 

Competition

A.
Three sets for times of:
Double-Unders x 40 reps
Toes to Bar x 15 reps
Rest 2 minutes

B.
Three sets for times of:
15 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

C.
Three sets of:
15 Deadlifts (245/175 lb)
20 Handstand Push-Ups
(ladies – 15 HSPUs)
Rest 4 minutes

 

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