Level 1

For Time

10!

10 Thrusters

10 Elevated Push ups

Level 2

For Time

10!

10 Thrusters 65/42

10 Push ups

Level 3

For Time

10!

10 Thrusters 75/53

10 Ring Push ups (shoulders forward ok)

 

Level 4 Rx

For Time

10!

10 Thrusters 95/65

10 Ring Push ups (shoulders under bar)

 

Motivation

 

 

Strength

Close Bench Press 3 x 8-15 *starting #5-10 more than week 1. (Take 65% of your one rep max and add 5 or 10 pounds)

Strict Press 3 x 8-15

Mobility:banded shoulder 3 ways