Level 1

5 rounds For time:

30 Air Squats

20 Cal Row

10 DB Snatch

Level 2

5 rounds For time:

30 Air Squats

20 Cal Row

10 DB Snatch 20/10

Level 3

5 rounds For time:

30 Air Squats

20 Cal Row

10 DB Snatch 35/25

Level 4 Rx

5 rounds For time:

30 Air Squats

20 Cal Row

10 DB Snatch 40/30

Motivation

Training Max adjustments!

Hey cool guys, this week I want you to change your training maxs! Here are some general guidelines:

Gentlemen increase your TM’s by 10 on the deadlifts and squats and by 5 on bench and press.

Ladies increase your deadlift and squat TM by 5 and bench press and press go up by 3.

Special cases:

If you were not able to hit prescribed reps (ie you could only do 2 reps on your 3+ day), don’t increase the weight

If you hit 10 or more reps on the 1+ day, you might Increase your training max by an additional 5 pounds. (err on the side of too light.)

Strength

Back Squat 5+ @ 85% of (new) Training max

Mobility:  couch stretch 3 min/side