Level 1

3 Rounds: 5 Snatch 135# 10 KB Russian Twists 15 Sit ups -rest 3 mins- 15-12-9 Push Press 135# deadlift 135# -Rest 3 mins- 5 rounds: 5 One armed KB Swings (each) 10 Clapping Push ups

Level 2

3 Rounds: 5 Snatch 65/42# 10 KB Russian Twists 15 Sit ups -rest 3 mins- 15-12-9 Push Press 65/42# Deadlift 65/42# -Rest 3 mins- 5 rounds: 5 One armed KB Swings, 35/18# (each) 10 Clapping Push ups

Level 3

3 Rounds: 5 Snatch 95/65# 10 KB Russian Twists 15 Sit ups -rest 3 mins- 15-12-9 Push Press 95/65# Deadlift 95/65# -Rest 3 mins- 5 rounds: 5 One armed KB Swings, 44/26# (each) 10 Clapping Push ups

Level 4 Rx

3 Rounds: 5 Snatch 135/95# 10 KB Russian Twists 15 Sit ups -rest 3 mins- 15-12-9 Push Press 135/95# Deadlift 135/95# -Rest 3 mins- 5 rounds: 5 One armed KB Swings, 53/35# (each) 10 Clapping Push ups

Motivation

Sarah and I are headed to Vermont Thursday night for my cousins wedding on Saturday.  We are looking forward to a quick getaway and seeing some family that we haven’t seen in a long time.  There will be family I haven’t seen in over 15 years.

Strength

back squat 20 rep max

Strategy

Get more Awesome: Double Under Practice