30 November 2015 30 November 2015
Monday 30 November 2015 '30 November 2015'

Level 2
1. Warm-up
a. GHD sit-ups 1×15 then 3×10 w/20/14lbs medball
b. 3 Rounds
15 Russian power KB swings 70/53lbs
10 Box jump-overs 24/20″

2. OLY
Power Clean 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

4. Met-Con
4 Rounds
5 Rope climbs
30/24 Calorie row

5. Interval Work
3 Rounds
Max reps alternating pistols in two minutes
Max reps KB snatch 70/53lbs in two minutes (switch hands anytime)
Rest 1 minute

Level 1

1. Warm-up
a. GHD sit-ups 1×15
b. 3 Rounds
15 Russian power KB swings 53/35lbs
10 Box jumps 24/20″

2. OLY
Power Clean 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

4. Met-Con
4 Rounds
3 Rope climbs
30/24 Calorie row

Base

1. Warm-up
a. 15 sit-ups
b. 3 Rounds
15 Russian power KB swings 35/26lbs
10 Box step-ups 24/20″

2. OLY
Power Clean 5×5 @70% – Drop and reset each rep

3. Strength
Back squat 5×5 @90% of the 5RM you found last week
Be careful not to rush the sets, but also not to wait too long. Both can end up in failed reps. Keep rest around 3 minutes.

4. Met-Con
4 Rounds
5 Rope walk-ups
20/15 Calorie row

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