[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 10 minutes:
6 Ring Rows
6 DB Snatch
then…
5 minute Amrap
up to 50 double unders or 500 jump rope
Then…
For quality:
3 x Max effort Evil Wheels
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[tab]Level 2
EMOM 10 minutes:
2 Pull ups
6 DB Snatch
then…
5 minute AMRAP
up to 150 Double Unders
Then…
For quality:
3 x Max effort hollow rocks
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[tab]Level 3
EMOM 10 minutes:
3 Pull ups
6 DB Snatch 40/25
then…
For time
150 Double Unders
Then…
For quality:
3 x Max effort Evil Wheels
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[tab]Level 4 Rx
EMOM 10 minutes:
3 CTB Pull ups
6 DB Snatch 50/35
then…
For time
150 Double Unders
Then…
For quality:
3 x Max effort Evil Wheels
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[tab]Motivation
Big pile of stuff written up today, but it’s not that much. Focus, as always, on quality of movement.
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[tab]Strength
OHS 2 x 20
After your warm up, the first set of 20 should be at a weight you’re sure you can do.
The second set should be at a weight you think you can do.
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Mobility: back bridge work 5 solid minutes
