| Workout of the Day | |
|---|---|
| Strength of the Day | Hang Power Snatch: 3 reps every 30 seconds for 5 minutes |
| Level 1:
1) 10 minutes to establish a 1 rep max Push Press 2) 1 Attempt, Max effort ring rows (1 Mulligan) 3) 1 Attempt, Max effort unbroken jump ropes (1 Mulligan) 4) 10 Minutes to establish a 1 rep max Bench Press 5) Row 2k
|
Level 2: Tests- 1) 10 minutes to establish a 1 rep max Push Press 2) 1 Attempt, Max effort unbroken Pull Ups (1 Mulligan) 3) 1 Attempt, Max effort unbroken jump ropes (1 Mulligan) 4) 10 Minutes to establish a 1 rep max Bench Press 5) Row 2k
|
| Level 3: Tests- 1) 10 minutes to establish a 1 rep max Push Press 2) 1 Attempt, Max effort unbroken Chest to Bar Pull Ups (1 Mulligan) 3) 1 Attempt, Max effort unbroken Double Unders (1 Mulligan) 4) 10 Minutes to establish a 1 rep max Bench Press 5) Row 2k
|
Level 4: Tests- 1) 10 minutes to establish a 1 rep max Push Press 2) 1 Attempt, Max effort unbroken Muscle Ups (1 Mulligan) 3) 1 Attempt, Max effort unbroken Double Unders (1 Mulligan) 4) 10 Minutes to establish a 1 rep max Bench Press 5) Row 2k
|
Buy Out – 3 sets of 20 supermans or hip extension
