Level 1

7 rounds for time:

8 KB Power Snatch (alternating)

10 banded dips

20/16 Calorie Row

-Rest 45 seconds-

Level 2

7 rounds for time:

8 DB Power Snatch (alternating) 25/20

10 banded Dips

20/16 Calorie Row

-Rest 45 seconds-

 

Level 3

7 rounds for time:

8 KB Power Snatch (alternating) 35/28

10 Dips

20/16 Calorie Row

-Rest 45 seconds-

Level 4 Rx

7 rounds for time:

8 KB Power Snatch (alternating)53/35

10 Ring Dips

20/16 Calorie Row

-Rest 45 seconds-

Motivation

 

 

Strength

Strict Press 5 x 3 @ 87.5%

 

Mobility: banded shoulder stretch, lazy splits