“The key to winning is to avoid losing twice in a row.” Mike Krzyzewski
Level 1
4×4 Bench Press
x3 Glute Ham Raise
Then
5 Rounds of
10 Pull ups
10 Wall Balls
10 Walking lunges
Level 2
SKILL
Snatch Balance
3 sets of 2 reps
STRENGTH
Back Squat
Take 90% of your 1RM and use this number to figure your percentages
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
MET CON
Row 500 meters
3x max effort
Rest 3 min
Competition
A.
Six sets of:
Halting Snatch-Grip Deadlift + Hang Snatch + Snatch
Rest 2-3 minutes between sets
B.
Three sets of:
Snatch-Grip Romanian Deadlift x 4-5 reps @ 4021
(use straps if you have them)
Rest 60-90 seconds
Strict Handstand Push-Ups x Max Reps (unbroken)
Rest 60-90 seconds
C.
Every minute, on the minute, for 12 minutes:
Even Minutes – Weighted (Stationary) Dips x 6-8 reps @ 2011
Odd Minutes – Weighted Supinated-Grip Pull-Ups x 6-8 reps @ 21X0
