Tuesday L2
Warm-Up:
5 Minutes
As Many Reps As Possible
8 Around the world Scap pull-ups
8 Alternating Hang Clean + Jerks (35/20)
4 Burpees
Strength:
Weighted Strict Chest to bar
6 x 1
New Set Every 1:30
Progressive
Pause for …
Monday L2
Warm-Up:
3 Rounds:
8 Box Step-ups
4 Box Jumps
6 Good Mornings
4 Overhead Squats
Strength:
Power Snatch + 2 Overhead Squats + Snatch
7 x Complex
New Set Every 2:00
Drop and reset after the Overhead Squats
Progressive …
Saturday L2
Friday L2
Warm-Up:
5 Minutes:
10/8 Calorie Row
8 Wall Supported Handstand Shoulder taps
3 Snatch Grip Lift Offs (45/35)
3 Snatch Grip Deadlifts
3 Hang Power Snatches
3 Overhead Squats
Strength:
Deficit Snatch
3,2,2,1,1,1
New Set Every 2:00
Progressive to …
Thursday L2
Metcon:
30 Minutes (4 Rounds)
Max Distance Bike
Every 2:30
#1: 100m Unbroken Dual Kettlebell Front Rack Carry
#2: 20 Box Step-ups (24/20″)
#3: Accumulate :45 of a dead hang
Stimulus Check:
you pick your weight on the front …
Wednesday L2
Warm-Up:
3 Rounds:
2:00 Dart Game
into…
3 Rounds
1 Wall Walk
4 Box Jumps (24/20)
6 Front Squats (45/35)
Strength:
Low Block Clean
3,2,2,1,1,1
New Set Every 2:00
Progress to a heavy Single for the day
Set Block …
Tuesday L2
Warm-Up:
3 rounds
5 Toes to Rings
10 Hollow Rocks
15 Push-ups
Strength:
Weighted Pull-up
6 x 3
New Set Every 1:30
Progressive
Pause for 1 second in the full deadhang
Metcon:
6 rounds:
3 Ring Muscle-ups
15 …
Monday L2
Warm-Up:
For Time
2:00 Bike
8 Snatch Grip RDLS
8 Overhead Squats
6 Muscle Snatches
4 Snatch Grip Deadlifts
4 Snatch
:10 Overhead Squat Hold
Strength:
Snatch Lift-off + Snatch Pull + Snatch W/ Pause
7 x Complex
New …
Saturday L2
Warm-Up:
200m Run
10 Worm Deadlifts
5 Lateral Burpees over worm
200m Run
4 worm Clean and Jerks
5 Lateral Burpees Over the worm
200m Run
10 Worm Shoulder to Overhead
5 Lateral Burpees Over the worm
Strength:
Clean …
Friday L2
Warm-Up:
5 Minutes:
10/8 Calorie Bike
3 Snatch Grip Lift Offs (45/35)
3 Snatch Grip Deadlifts
3 Hang Power Snatches
3 Overhead Squats
Strength:
Hang Snatch
3,2,2,1,1,1
New Set Every 1:30
Progressive to a heavy Single For the Day…
