Level 1

15-12-9-6-3

Ring Rows (ring to shoulder)

DB Snatch

40 Jump rope

Level 2

5-4-3-2-1 Pull ups

15-12-9-6-3 DB Snatch 30/20#

10-10-10-10-10 Double unders

Level 3

15-12-9-6-3

Pull ups

DB Snatch 40/25#

20 Double unders

Level 4 Rx

15-12-9-6-3

CTB Pullups

DB Snatch 50/35#

20 Double unders

Motivation

Welcome to our next cycle! You’ve gotten way stronger and we’re excited by our testing weeks results.

Not much will change in our workout format, although you may see a different pattern emerge with our strength stuff.

Warm ups will start to include some new drills, (and some old ones we haven’t seen in a while) with an emphasis in pulling and athletic movements.

This is a new cycle, so get things started right. Lets see good, full reps in every movement every time for now on. Make sure you’re actually using the percentages that we give you, don’t just guess at the numbers for strength. AND PLEASE don’t hesitate to ask for help if you’re confused by or not confidant with anything.

Strength

Back Squat 3 x 5 @ 75% then AMRAP @ 75%

Push Press @80% press max AMRAP 4 mins

Strategy

you may need to break up your pull-ups for the first few rounds. Besides that, move swiftly with short rests between movements.

Get more Awesome: Foam Roll 8 mins.