“What you get by achieving your goals is not as important as what you become by achieving your goals.”
- Henry David Thoreau
LEVEL 1
Front Squat 4 Sets X 2 Reps
Then
Rope Climb
Then
10 Min DU Work
LEVEL 2
7 Min AMRAP
5 Clean and Jerks (135#/95#)
20 Double Unders
Rest 10 Mins- We’re going to work on rope climbs for the 10 min rest
7 minute AMRAP
5 Clean and Jerks (135#/95#)
20 Double Unders
STRENGTH
Jerk Behind the Neck – Heavy Single, then 80% of HS x 1 x 3
Power Snatch 65% x 3 x 5
Push Press 70% x 3 x 5
COMPETITION
A.
Five sets of:
Clean x 1.1
(rest 10 seconds between singles)
Rest 20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between, make the box/platform as tall as you can handle, and step down to a smaller box, then the ground)
Rest 2-3 minutes
B.
Five sets for times of:
8 Chest-to-Bar Pull-Ups
4 Cleans (power or full @ 75% of your 1-RM)
2 Muscle-Ups
Rest exactly 2 minutes
C.
Back Squat
* Set 1 – 5 reps @ 80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 10 reps @ 70-75%
* Set 5 – 8 reps @ 75-80%
* Set 6 – 6 reps @ 80-85%
* Set 7 – 4 reps @ 85-90%
Rest 2 minutes between sets.
Article-> My Goal Is No Goal
