“Have a time and place for everything, and do everything in its time and place, and you will not only accomplish more, but have far more leisure than those who are always hurrying.”
- Tyron Edwards

LEVEL 1

Push Press 4 Sets X 3 Reps

Then

10 Min TGU

Then

21-15-9

KB Swing

Pardna Wall Ball Over Pull Up Bar

LEVEL 2

4×3 Back Squat

Then

4 Rounds not for time of:

200m Plate pinch

10 GHD Sit Ups

3 Muscle Ups (or progressions)

STRENGTH

3-Position Clean (mid-thigh,knee, floor) – 70% x 2 sets; 75% x 2 sets

Snatch Deadlift – 100% (of snatch) x 7 x 3

Front Squat – 70% x 5; 75% x 5; 80% x 3 x 2

Then

30-20-10

Heavy KB Swings (someone needs to use the big KB, or we’ll change the workout to burpees instead of KB swings.  Nahmean?!)

DB Walking Lunges

Article-> Starting Position For O-Lifts 

Video-> Check out this clean and jerk in slow motion.  Pay attention to where his hips are in the starting position, where his hands are in the rack after the clean and watch the angle of his knees as he begins the jerk.  There will be a pop quiz…C&J Slow Motion

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