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