11 January 2016 11 January 2016
Monday 11 January 2016 '11 January 2016'

Level 2

1. Primer*
4 minutes or 6 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

2. Met-Con
AMRAP 10 Minutes – Climb the ladder
1 Power clean 155/105lbs
1 Push jerk 155/105lbs
1 Muscle-up
2 Power clean 155/105lbs
2 Push jerk 155/105lbs
2 Muscle-up
3 Power clean 155/105lbs
3 Push jerk 155/105lbs
3 Muscle-up
And so on…

Level 1

1. Primer*
4 minutes or 6 rounds of Cindy (5 pull-ups, 10 push-ups, 15 air squats)
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

2. Met-Con
AMRAP 10 Minutes – Climb the ladder
1 Power clean 135/95lbs
1 Push jerk 135/95lbs
1 Chest to Bar pull-up & ring dip
2 Power clean 135/95lbs
2 Push jerk 135/95lbs
2 Chest to Bar pull-ups & ring dips
3 Power clean 135/95lbs
3 Push jerk 135/95lbs
3 Chest to Bar pull-ups & ring dips
And so on…

Base

1. Primer*
4 minutes or 6 rounds of Cindy (5 ring rows, 10 push-ups, 15 air squats)
*Our primers are meant to be done at a high intensity to spike the heart rate, so that after you let it settle back down, your endocrine system is ready for the real work. You will want to be loose and mobilized prior to your primer.

2. Met-Con
AMRAP 10 Minutes – Climb the ladder
1 Power clean 95/55lbs
1 Push jerk 95/55lbs
1 Ring row & bench dip
2 Power clean 95/55lbs
2 Push jerk 95/55lbs
2 Ring rows & bench dips
3 Power clean 95/55lbs
3 Push jerk 95/55lbs
3 Ring rows & bench dips
And so on…

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