Level 1

With a running clock 1 lift and add 10#(5#) -Start with an empty barbell -snatch as many rounds as possible -once you cannot snatch, switch to clean -once you cannot clean, switch to deadlift for as long as possible. -score is heaviest of all 3 movements

Level 2

With a running clock 1 lift and add 10#(5#) -Start with an empty barbell -snatch as many rounds as possible -once you cannot snatch, switch to clean -once you cannot clean, switch to deadlift for as long as possible. -score is heaviest of all 3 movements

Level 3

With a running clock 1 lift and add 10#(5#) -Start with an empty barbell -snatch as many rounds as possible -once you cannot snatch, switch to clean -once you cannot clean, switch to deadlift for as long as possible. -score is heaviest of all 3 movements

Level 4 Rx

With a running clock 1 lift and add 10#(5#) -Start with an empty barbell -snatch as many rounds as possible -once you cannot snatch, switch to clean -once you cannot clean, switch to deadlift for as long as possible. -score is heaviest of all 3 movements

*135/95#, 225/135#, 365/225#

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Motivation

My son Daniel had a pretty rough weekend.  During his flag football game on Friday night he took an elbow to the nose that bloodied him.  He cleaned up and kept playing.  Then later that night he was goofing around and jumped down some stairs.  He didn’t land right so he ended up spraining his ankle really good.  This introduced him to the ice bucket.  Soaking your foot in ice cold water is not comfortable at all.  He endured the cold water but in the middle of the night he woke up in a lot of pain.  He reluctantly iced again.  Enduring the cold was not nearly as bad as enduring the pain.  Neither are pleasurable but sometimes we have to be uncomfortable to make things better.  He continued to ice all weekend and saw the benefits of diligently taking care of himself.  While there is still a good amount of swelling he learned a good lesson about taking care of himself and what it takes to improve.  I never said it would be fun, but it will be worth it.  Keep working hard at becoming your best.  Be awesome.

Strength

Box Jumps

Strategy

Technique and Power.  Let us see what you’ve got.

Get more Awesome: low back/hip stretches