“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.” -Marcus Aurelius
Level 1
3×3 Front Squat @32X0
Then
5 minute AMRAP
5 Pull ups
10 Push ups
15 Squats
Rest 5 Minutes
5 Minute AMRAP
5 Pull ups
10 Push ups
15 Squats
Level 2
Bench Press 1RM
90 seconds Row for meters
Rest for 30 seconds
90 seconds Double Unders
Rest for 30 seconds
3 rounds for max meters and reps
Competition
A.
Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes
B.
Five sets of:
Snatch Balance x 1 rep
Rest 2 minutes
C.
Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.
D.
Three sets of:
GHD Sit-Ups x 20 reps
Rest 30 seconds
Glute-Ham Raises x 6-8 reps @3011
Rest 30 seconds
