Level 1

EMOM 16 for total ring rows + L-raises

AMRAP Ring Row

15 KB Swings

AMRAP knee-raises

Farmers Shuttle

Level 2

EMOM 16 for total pull ups + Toes to bar

AMRAP Pull ups

15 KB Swings 35/18

AMRAP Toes to bar

Farmers Shuttle

Level 3

EMOM 16 for total pull ups + Toes to bar

2 sets of pull ups (try for 15 seconds on, 15 seconds off)

15 KB Swings 44/26

2  sets of T2B

Farmers Shuttle

Level 4 Rx

EMOM 16 for total pull ups + Toes to bar

2 sets of pull ups (try for 15 seconds on, 15 seconds off)

15 KB Swings 53/35

2  sets of T2B

Farmers Shuttle

Motivation

 

Strength

Strict C2B Pull ups, pull ups, or banded pull ups. 3 sets

 

10-15 Min for:

1 P. Snatch (pause at knee)

1 P. Snatch (tempo)

3 S. Balance

 

Mobility: hamstring stretch with banded distraction.