20 April 2016 20 April 2016
Wednesday 20 April 2016 '20 April 2016'

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Level 2

1. Warm-up
5 slow rounds:
10 Hip Extensions
15 Band Pull-a-Parts
20 Double-Unders

2. Strength
Squat Snatch 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up the movement should not exceed 70%. If the movement feels good make your way into the 80’s

3. Met-Con
For total time:
Run 200m
Rest :60
Run 400m
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1 Mile

4. Gymnastics Interval
AMRAP 8 Minutes:
15 Cals on AAB
15 Kipping HSPU
Rest :30

Level 1

1. Warm-up
5 slow rounds:
10 Hip Extensions
15 Band Pull-a-Parts
20 Double-Unders

2. Strength
Squat Snatch 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up the movement should not exceed 70%. If the movement feels good make your way into the 80’s

3. Met-Con
For total time:
Run 200m
Rest :60
Run 400m
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1 Mile

Base

1. Warm-up
5 slow rounds:
10 Supermans
15 Band Pull-a-Parts
20 Single-Unders

2. Strength
Power Snatch 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up the movement should not exceed 70%. If the movement feels good make your way into the 80’s

3. Met-Con
For total time:
Run 200m
Rest :60
Run 400m
Rest 2 minutes
Run 800m
Rest 3 minutes
Run 1 Mile

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