Workout of the Day
Strength of the Day                                                Hang Power Snatch: 3 reps every 30 seconds for 5 minutes
Level 1:

 


Tests-

1) 10 minutes to establish a 1 rep max Push Press

2) 1 Attempt, Max effort ring rows (1 Mulligan)

3) 1 Attempt, Max effort unbroken jump ropes (1 Mulligan)

4) 10 Minutes to establish a 1 rep max Bench Press

5) Row 2k



Level 2:
 

Tests-

1) 10 minutes to establish a 1 rep max Push Press

2) 1 Attempt, Max effort unbroken Pull Ups (1 Mulligan)

3) 1 Attempt, Max effort unbroken jump ropes (1 Mulligan)

4) 10 Minutes to establish a 1 rep max Bench Press

5) Row 2k

 

Level 3:
 

Tests-

1) 10 minutes to establish a 1 rep max Push Press

2) 1 Attempt, Max effort unbroken Chest to Bar Pull Ups (1 Mulligan)

3) 1 Attempt, Max effort unbroken Double Unders (1 Mulligan)

4) 10 Minutes to establish a 1 rep max Bench Press

5) Row 2k

 

Level 4:

 

Tests-

1) 10 minutes to establish a 1 rep max Push Press

2) 1 Attempt, Max effort unbroken Muscle Ups (1 Mulligan)

3) 1 Attempt, Max effort unbroken Double Unders (1 Mulligan)

4) 10 Minutes to establish a 1 rep max Bench Press

5) Row 2k

 

Buy Out – 3 sets of 20 supermans or hip extension