Level 1

WOD 1:

10!

Strict Press

Jumping Pull ups

Then

WOD 2:

21-15-9

Squat clean and jerk

-1 minute rest-

Level 2

WOD 1:

10! Strict Press 65/42

5-5-4-4-3-3-2-2-1-1 Pull ups

Then

WOD 2:

21-15-9

Squat clean and jerk 65/42

-1 minute rest-

 

Level 3

WOD 1:

10!

Push Press 75/53

Pull ups

Then

WOD 2:

21-15-9

Squat clean and jerk 75/53

-1 minute rest-

 

Level 4 Rx

WOD 1:

10!

Strict Press 95/65

Strict Pull ups

Then

WOD 2:

21-15-9

Squat clean and jerk 95/65

-1 minute rest-

Motivation

 

 

Strength

Clean and Jerk for technique.

Mobility: touch yo toes