“If you can dream it, you can do it.” – Walt Disney
Kalyn “recovering”
Level 1
4×1 Hang Clean
Then
“Annie”
50-40-30-20-10
Double Unders
Sit ups
Level 2
SKILL
Cleans AKA SQUAT CLEANS
3 sets of 2 reps
STRENGTH
Bench Press
Take 90% of your 1RM and use this number to find your %’s
3 reps @ 70%
3 reps @ 80%
3 plus reps @ 90%
METCON
Bar Complex
1x Deadlift into
1x Power Clean into
1x Front Squat into
1x Thruster into
1x Shoulder to Overhead
-rest 2 minutes
Add 10 lbs each round
5 rounds
Athletes must roll through the complex without letting go of the bar.
Competition
A.
Five sets of:
Snatch Balance + Overhead Squat
Rest 2-3 minutes
B.
Six sets of:
Close-Grip Bench Press
* Set 1 – 6 reps
* Set 2 – 4 reps
* Set 3 – 2 reps
* Set 4 – 5 reps with set 2 load
* Set 5 – 3 reps with set 3 load
* Set 6 – 1 rep (heavy)
Rest 2-3 minutes
C.
For time:
30 Man-Makers (55/35 lbs)
Man-Maker – DBs to the ground, kick back, push-up, row left, row right, jump feet in, power clean, push press
