“Choose a job you love, and you will never have to work a day in your life.” -Confucius
Level 1
Bench press 4 x 5
Then
10 min snatch aux work
Then
4 sets not for time of;
-Tire flips x 5
-Rope climbs x 1
-Farmers carry x 20 ft
Level 2
Floor press 4×3
Max reps push ups @ 0101
Then
10 Minute AMRAP
1 Power Clean (135/95)
2 Front squats
3 Push presses
Competition
A.
Three sets, not for time, of:
Handstand Push-Ups x 12-15 reps
Muscle-Ups x 3-6 reps
B.
Take 10-15 minutes to build to a heavy Clean and Jerk
(heavy is based on how you feel – if you feel fast and your mechanics are good, keep building, if you feel sluggish or mechanics are off, back off and work on speed and technique)
C.
Against a 90-second running clock, complete the following:
Pull-Ups x 15 reps
165/110 lb. Ground to Overhead x 5 reps
Double-Unders x Max reps
Rest 90 seconds between sets, and complete a total of 6 sets.
