Level 1
For Time:
200 meter run
30 KB or DB American swings (30/20#)
200 meter run
30 KB or DB Snatch (single arm / alternate)
200 meter run
30 KB or DB Russian swings
200 meter run
Level 2
For Time:
300 meter run
30 KB or DB American swings (35/25#)
300 meter run
30 KB or DB Snatch (single arm / alternate)
300 meter run
30 KB or DB Russian swings
300 meter run
Level 3
For Time
400 meter run
30 KB or DB American swings (40/35#)
400 meter run
30 KB or DB Snatch (single arm / alternate)
400 meter run
30 KB or DB Russian swings
400 meter run
Level 4
For Time:
400 meter run
30 KB or DB American swings (50/35#)
400 meter run
30 KB or DB Snatch (single arm / alternate)
400 meter run
30 KB or DB Russian swings
400 meter run
Strength
2 Part Strength
Deadlift: 10 rep EMOM for 5 sets
Power Snatch: 5 rep EMOM for 5 sets
Daily Motivation
Positive Emotions come when you have a clearly defined goal and you are moving towards it. The higher the goal the more intense the positive emotion. Choose what you want.
