“If you don’t stand for something you will fall for anything.” -Malcolm X
Level 1
Back squat 4 x 5
Then
10 min Power snatch
Then
3 RFT
-15 Push press
-30 Double unders
Level 2
A1. 3 sets of Max L sit
B1. 3 sets of 3 reps Parallete HSPU @ 32×0
C1. 10 Minutes of Muscle up progression
D1. 5 attempts of 3 Cone drill
Competition
A.
Back Squat
* Set 1 – 10 reps @ 70% of 1-RM
* Set 2 – 8 reps @ 75%
* Set 3 – 6 reps @ 80%
* Set 4 – 4 reps @ 85%
* Set 5 – 3 reps @ 90%
* Set 6 – 2 reps @ 95%
* Set 7 – 1 rep @ 100-105%
Rest 2 minutes between sets.
B.
Three rounds for time of:
500 Meter Row
135/95 lb Power Snatch x 10 reps
24″/20″ Box Jump x 15 reps
Pull-Ups x 20 reps
