“If there is no struggle there is no progress.” -Frederick Douglas
Level 1
4×5 DB Press
Then
Snatch
Then
3 rounds
10 DB Bench Press
1 Bear Crawl Suicide
Level 2
10 Minute AMRAP
10 Pull ups
10 Kettlebell swings
10 Wall ball “2 for 1’s”
Competition
A.
Six sets of:
Halting Clean Deadlift + Hang Clean
Rest 2 minutes
Pull barbell from floor to just above the knee and pause for 1-2 seconds – you should feel weight distributed through mid and rear foot, tension through your hamstings, and lats should actively pull the barbell into your thighs, then stand tall, then clean from the high hang position.
B.
Five sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
Rest 2 minutes
C.
Three sets for times of:
Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes
Article: http://www.westonaprice.org/digestive-disorders/primer-digestive-system
