“Wisdom begins with wonder.” -Socrates
Level 1
Level 2
3×10 Front squat
Then
10 Burpee box jumps
20 Ball slams
9 Burpee box jumps
18 Ball slams
8 Burpee box jumps
16 Ball slams
7 Burpee box jumps
14 Ball slams
6 Burpee box jumps
12 Ball slams
5 Burpee box jumps
10 Ball slams
4 Burpee box jumps
8 Ball slams
3 Burpee box jumps
6 Ball slams
2 Burpee box jumps
4 Ball slams
1 Burpee box jump
2 Ball slams
Strength
-Jerk, find a heavy single
-Power Snatch, find a heavy single
Competition
A.
Five sets of:
Halting Snatch Deadlift + Snatch from Above the Knee
Rest 2-3 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then push your hips back and descend into the exact same position – pause there and then snatch.
B.
Five sets of:
Touch-n-Go Squat Clean x 5 reps
Rest 2 minutes
For the five sets, start at 55-60% of your 1-RM Clean. Then build over the course of the five sets, by approximately 5%, keeping all sets under 12-15 seconds.
C.
Six sets for times of:
25-Yard Low-Handle Prowler Push (heavy)
15′ Rope Climb x 3 reps
(must start each ascent from seated position)
25-Yard Low-Handle Prowler Push
Rest 3 minutes
