Level 1

For Time

1 Round of DB “DT” 50/35

2 Rounds of “Cindy” (w/ring rows)

1 Round of DB “DT”

2 Rounds of “Cindy” (w/Ring Rows)

1 Round of DB “DT”

Level 2

For Time

1 Round of DB “DT” 30/20

2 Rounds of “Cindy”

1 Round of DB “DT”

2 Rounds of “Cindy”

1 Round of DB “DT”

Level 3

For Time

1 Round of DB “DT” 40/25

2 Rounds of “Cindy”

1 Round of DB “DT”

2 Rounds of “Mary” (pads and bands ok)

1 Round of DB “DT”

Level 4 Rx

For Time

1 Round of DB “DT” 50/35

2 Rounds of “Cindy”

1 Round of DB “DT”

2 Rounds of “Mary”

1 Round of DB “DT”

 

Motivation

 

 

Strength

Strict Pull up

4 x 50% + 1 to 2 *:60-90s rest/set **leave 2 in reserve

Hollow/Arch + Pull up

 

EMOM 6-10

Snatch Complex

2 LH P. Snatch  + 1 OHS

Mobility: couch stretch 2 min/side banded shoulder stretch 2min/side