Level 1
4×4 Press
x6 DB Rows
Then
4 rounds
1 minute Wall balls
1 minute Burpees
Level 2
SKILL
PUSH PRESS
3 sets of 2 reps
STRENGTH
DEADLIFT
Take 90% of your 1RM and use this number to find your %’s
3 reps @ 70%
3 reps @ 80%
3 plus reps @ 90%
METCON
5x Wall Walks
10x Toes to bar
50x Double Unders
4 rounds AFAP
Competition
A.
Eight sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes
B.
Five sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
GHD Sit-Ups x 15 reps
Rest 60-90 seconds
C.
“Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups
(goals . . . males – 5:14, females – 6:07)
To Santana:
ReplyApparently, 5:30AM Level II, “To failure is the the only option!!”