“When you reach the end of your rope, tie a knot and hang on.” -Thomas Jefferson
See that hair? That’s speed under the bar!
Level 1
EMOM for 10 minute, 2 Front Squats
Then
3 Rounds not for time
3 Deadlifts
2 Resisted Runs
5 Manually Resisted Pull ups
Level 2
SKILL
4×3 Behind the neck split jerk
SKRUMF
Deadlift
Take 90% of your 1RM and use this number to figure your percentages
5 reps at 75%
3 reps at 85%
1+ reps at 95%
MET CON
For time:
400m Run
25 KB Swings (53/35)
400m Run
25 Pull ups
400m Run
25 Burpees
Competition
A.
Five sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
B.
Five sets of:
Snatch-Grip Romanian Deadlift x 4-6 reps @ 4011
Rest as needed
C.
Against a 2-Minute running clock, complete as many rounds and reps as possible of:
5 Handstand Push-Ups
5 Toes to Bar
5 Ring Dips
Rest 60 seconds between sets and complete a total of five sets (10 minutes of work).
