Level 1
3 Rounds:
3 minute AMRAP
12 Russian KB Swings (26/18#)
3 Power Snatch (45/33#)
40 Jump Ropes
1 minute rest
Level 2
3 Rounds:
3 minute AMRAP
12 Russian KB Swings (35/26#)
3 Power Snatch (65/45#)
20 Double Unders
1 minute rest
Level 3
3 Rounds:
3 minute AMRAP
12 Russian KB Swings (53/35#)
3 Power Snatch (95/65#)
30 Double Unders
1 minute rest
Level 4
3 Rounds:
3 minute AMRAP
12 Russian KB Swings (70/53#)
3 Power Snatch (135/95#)
40 Double Unders
1 minute rest
Daily Strength
Power Clean & Split Jerk
Every minute for 12 minutes
Option 1: 3 reps
Option 2: 1 rep
Daily Motivation
At the end of Tuesday’s workout the clock read 10:25 and the HR monitor on my watch read 179. I had accomplished my goal. Power Cleans were completed unbroken. Now, my muscles burned, my hands hurt, and it took several minutes to get my breath back so I could talk normal. Is this fun? Do I enjoy this? No, I don’t. I don’t do this because it is fun. I do this in the hope that it will make life’s challenges more manageable and to minimize the damage. I do this to gain the fortitude to continue on when I don’t want to. I do this so that I know I can hang on. I do this to be a better father, husband, and friend. I do this to be someone people can count on. Will you join me?
