Level 1

AMRAP13

4 Push ups

12/10 Cal Row

12 DB H.Snatch

Level 2

AMRAP13

4 Push ups

12/10 Cal Row

12 DB H.Snatch

#30/15 db

Level 3

AMRAP13

4 HSPU

12/10 Cal Row

12 DB H.Snatch

#40/25 db

Level 4 Rx

AMRAP13

4 Deficit HSPU

12/10 Cal Row

12 DB H.Snatch

*2” deficit

#50/35 db

Motivation

 

Strength

Skill: PP + Split Jerk *6 x 2 + 2 warming up to todays working weight

 

Strength: Push Press  5 x 8-15 *add 5lbs

 

Mobility: box stretch series 90sec/stretch