[tabs slidertype=”top tabs”] [tabcontainer] [tabtext]Level 1[/tabtext] [tabtext]Level 2[/tabtext] [tabtext]Level 3[/tabtext] [tabtext]Level 4 Rx[/tabtext] [tabtext]Motivation[/tabtext] [tabtext]Strength[/tabtext] [/tabcontainer] [tabcontent]
[tab]Level 1
EMOM 16 for total ring rows + L-raises
AMRAP Ring Row
15 KB Swings
AMRAP knee-raises
Farmers Shuttle
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[tab]Level 2
EMOM 16 for total pull ups + Toes to bar
AMRAP Pull ups
15 KB Swings 35/18
AMRAP Toes to bar
Farmers Shuttle
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[tab]Level 3
EMOM 16 for total pull ups + Toes to bar
2 sets of pull ups (try for 15 seconds on, 15 seconds off)
15 KB Swings 44/26
2 sets of T2B
Farmers Shuttle
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[tab]Level 4 Rx
EMOM 16 for total pull ups + Toes to bar
2 sets of pull ups (try for 15 seconds on, 15 seconds off)
15 KB Swings 53/35
2 sets of T2B
Farmers Shuttle
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[tab]Motivation
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[tab]Strength
Strict C2B Pull ups, pull ups, or banded pull ups. 3 sets
10-15 Min for:
1 P. Snatch (pause at knee)
1 P. Snatch (tempo)
3 S. Balance
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Mobility: hamstring stretch with banded distraction.
