Level 1
practice double unders during warm-up
A. Push-ups to best depth. 10,10,10,10. Rest 90s.
B. DB Push Press. 8-12 continuous reps. x3. rest 2 minutes.
3 rounds for time:
Row 250m
15 kbs
25 lateral barbell hops
Level 2: Our level 2 work is coming from OPT blog
A. Squat snatch; 2 reps x10 sets @50-70% 1rm; rest 45 seconds bw sets
- let high speed and perfect mechanics dictate load
B. muscle -up practice for 10 minutes. If not ready for muscle up practice. 4 CTB chins and 4 ring dips on the minute for 10 minutes.
+
10 min AMRAP:
3 deadlift 275#/185# - scale to 60% of 1RM
5 box jumps 36"/30"
10 toes to bar
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