“Aerodynamically, the bumble bee shouldn’t be able to fly, but the bumble bee doesn’t know it so it goes on flying anyway.” -Mary Kay Ash
Level 1
4×1 Push Jerk
Then
5 two minute rounds of
50m Sprint
Remaining time, AMRAP Burpees
1 Minute rest
Level 2
SKILL
Hanging Power Snatch
3 sets of 2 reps
STRENGTH
Deadlift
Take 90% of your 1RM and use this number to figure your percentages
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
METCON
50x Double Unders
15x Pull-ups
40x Double Unders
12x Pull-ups
30x Double Unders
10x Pull-ups
Competition
A.
Three sets, not for time, of:
Muscle-Up x 3-6 reps
V-Ups x 15-20 reps
(perform as quickly as possible)
Rope Climb x 2 ascents
B.
Take 15 minutes to build to a heavy Jerk
C.
Complete as many rounds and reps as possible in 12 minutes of:
10 Handstand Push-Ups
15 Wall Ball Shots*
25 Kettlebell Swings (24/16 kg)
*Males, if you have a 30 lb ball, use it. Ladies, 20 lbs should suit you well. Note weight of ball used.
IMMEDIATELY FOLLOWING THE 12-MINUTE AMRAP . . .
For time:
60 Pull-Ups
For C, note your results as follows:
8 + 22 reps, 1:42
