“Go for it now. The future is promised to no one.”
- Wayne Dyer
LEVEL 1
Pull Up 4 Sets X 5 Reps
Then
10 Min Hang Clean
Then
4 Min Row For Cals
3 Min Push Ups
2 Min DU’s
1 Min Front Squat (95#/65#)
LEVEL 2
Weighted Pull Up
5-3-2-1-1-1
Then
3 Min Max Double Unders, Rest 5 Mins
Then
4 Mins Row For Cals
3 Mins Pull Ups
2 Min Body Weight Back Squat
1 Min Shoulder to Overhead (135#/95#) The barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds. 2 weeks ago when we did this workout we had 1 min rest between movements. This time there’s no rest between stations, move quickly but do not rush. Be fast but don’t sprint. Be speedy but do not hurry. Be swift but most important don’t scurry. Nah me? Yes you do! Get after it!!
STRENGTH
Back Squat 85% x 3 x 6
Snatch 75% x 3 x 2, 80% x 3
Clean & Jerk 75% x 3 x 2, 80% x 3
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