Level 1

15-12-9-6-3

OHS

Burpee/Bar

Level 2

15-12-9-6-3

OHS

Burpee/Bar

#45/22 x 2 rd

#55/32 x 2 rd

#65/42 x 1 rd

 

Level 3

15-12-9-6-3

OHS

Burpee/Bar

#65/33 x 2 rd

#85/53 x 2 rd

#115/73 x 1 rd

 

Level 4 Rx

15-12-9-6-3

OHS

Burpee/Bar

#75/55 x 2 rd

#95/65 x 2 rd

#135/80 x 1 rd

 

 

Motivation

 

 

Strength

Strict Pull up

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

Hollow/Arch + Pull up

 

EMOM

Snatch Complex

1 LH P. Snatch

1 LH P. Snatch + OHS

 

Mobility:30  Wall squats