12 December 2015

Level 2

1. Warm-up
a. GHD 1×15 then 3×12 with 20/14lbs wallball
b. 3 Rounds
21 Wallballs
7 Burpees to 12″ target

2. OLY
Squat snatch 3×5 @70-80% – Drop and reset each rep

3. Met-Con
For time:
35 Burpees to 6″ target
25 Clean and jerk 135/95lbs
15 Parallette HSPU

Then, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
AMRAP 4 minutes x2
20 KB swings 70/53lbs
20 Push ups
Rest 3 minutes between AMRAPs

4-5b. Bitch Work
5 Rounds
Sprint 300m
Rest 1 minute

4-5c. Strength
5 Rounds
50ft Yoke carry AHAP
Rest as needed between rounds

4-5d. Accessory
AMRAP 7 minutes
Alternate 100ft dumbbell farmers carry with a parter – AHAP while staying unbroken the entire time

Level 1

1. Warm-up
a. GHD 1×15
b. 3 Rounds
21 Wallballs
7 Burpees to 12″ target

2. OLY
Squat snatch 3×5 @70-80% – Drop and reset each rep

3. Met-Con
For time:
35 Burpees to 6″ target
25 Clean and jerk 135/95lbs
15 HSPU

Base

1. Warm-up
3 Rounds
21 Wallballs
7 Burpees

2. OLY
Squat snatch 3×5 @70-80% – Drop and reset each rep

3. Met-Con
For time:
35 Burpees
25 Clean and jerk 95/65lbs
15 HSPU on a box/push-ups

Be Sociable, Share!