“Our life is what our thoughts make it.” -Marcus Aurelius
Level 1
3×3 Press @32X0
Then
10 Turkish get ups
Then 4 rounds of
150m Row
15 KB Swings
20 Push press (45/25)
Level 2
1RM Back Squat
Then
15-12-9
Shoulder to Overhead 95/65
Barbell Barrier Burpees
Competition
A.
Six sets of:
2-Position Clean
(just above the knee, and then just below the knee – but off the ground, pause for 1 full second below the knee before the second clean)
Rest 2-3 minutes
B.
Every minute, on the minute, for 6 minutes:
5 Strict Pull-Ups (ladies – 3 reps)
Strict Handstand Push-Ups x Max reps
C.
Every minute, on the minute, for 6 minutes:
8 Pull-Ups
Kipping Handstand Push-Ups x Max Reps
D.
Every minute, on the minute, for 12 minutes:
Even Minutes: 5 Power Cleans @ 65% of your 1-RM Clean
Odd Minutes: Row 200 Meters
Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.
