The difference between school and life? In school, you’re taught a lesson and then given a test. In life, you’re given a test that teaches you a lesson.
- Tom Bodett
Level I
Rope Climbs
Then 5 rounds:
500m row, rest 20 seconds
20 toes to bar, rest 20 seconds
Side plank (left) for 60 seconds
Side plank (right) for 60 seconds
Rest 3 minutes
Level II
4 x 3 Overhead Squat
Then 21-15-9
Kettlebell swings
Pull-ups
Followed by resisted run after each round
Strength
-Snatch 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, then Heavy Single attempt
-C&J 60% x 3, 70% x 2, 75% x 2, 80% x 1, 85% x 1, then Heavy Single attempt
-Front Squat; build to a Heavy Single
