LEVEL 1:
A. 3X
12-15 X UNBROKEN KIPPING PULL UPS
12-20X PISTOLS
15-50 UNBROKEN DOUBLE UNDERS
B.
For time:
400m Run
10 Thrusters @40kg/30-25kg
30kcal row
20 push press @40kg
50DU
30 clean & jerk @35/25kg
Time cap 20mins
C. 4x
Dl x 8 @65%
45secs rest
LSitX 40secs
45secs rest
Strict TTB x 10
45secs rest
LEVEL 2 :
A. 3x
Strict pull ups x 5-10
Unbroken DU x 20-50
OH walking Lunges x 10 @40-45/30kg
B. For time:
10 DL @100/70kg
15 TTB
20 Thrusters @ 16/12kg KB
15 TTB
30 wall balls
15 TTB
40 alt kb snatch @16/12kg
15 TTB
time cap: 18mins
D. 4x 25sit ups
4x 60secs plank
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