“Luck is what happens when preparation meets opportunity.”
Level 1
Strength
4×3 Push Press
METCON
3 Litvinov Sprints
6 Front Squats- Pick a challenging weight
45 Second Row-All out
Rest 3 Mins
Level 2
1RM Clean and Jerk
1RM Snatch
Competition
A.
Five sets of:
Snatch Balance + Overhead Squat
Rest 2 minutes
Build load over the course of the five sets.
B.
Five sets of:
3-Position Snatch
(high hang, just above the knee, 2″ off the ground – this is below the knee and approximately 2″ off the ground_
Rest 2-3 minutes
Focus more on proper positioning and contact point at extension than load. Build load only as mechanics permit.
C.
Three rounds for time of:
25 Handstand Push-Ups
50 Double-Unders
D.
Three sets of:
Glute-Ham Raise x 6-8 reps @ 3011
Rest 30 seconds
GHD Sit-Ups x 15-20 reps
Rest 30 seconds
