Level 1

Every 4 min x 5 rds

20/16 cal bike

Remaining time is athlete choice of:

-5 to 10 banded pull ups

– Farmers walk

-3 to 5 full snatch

-run the rack (curls)

Level 2

Every 4 min x 5 rds

20/16 cal bike

Remaining time is athlete choice of:

– Farmers Walk

– Towel pull ups

-3 to 5 full snatch

-run the rack (curls)

Level 3

Every 4 min x 5 rds

20/16 cal bike

Remaining time is athlete choice of:

-1 to 2 rope climb

-1 or 2 peg board

-3 to 5 full snatch

-run the rack (curls)

Level 4 Rx

Every 4 min x 5 rds

20/16 cal bike

Remaining time is athlete choice of:

-3 to 5 muscle ups

-1 to 2 rope climb

-2 to 3 peg board

-3 to 5 full snatch

-run the rack (curls)

Motivation

 

Strength

Strict C2B Pull up x 4 sets

 

Every :90s x 8 sets

2 Full Snatch (pos-1)

1 Low Hang Power

1 OHS

Mobility: banded toe touches