LEVEL 1
A.) Metcon
For time:
10.9.8.7.6.5.4.3.2.1 - Jerk 70kg/50kg - no racks.
2.4.6.8.10.12.14.16.18.20 - Pull ups
B.) Skills
5x5 OHS Pause Squats. 3-5 second pause at the "rock" bottom of each rep. Lighter and lower is better.
LEVEL 2
A.) 5RM Deadlift - No Tng. Dead stop on every rep.
B.) Odd Objects/Movements
5x2 heavy clean and jerks with a Strongman Log or Axel bar.
C.) "Jake the Snake"
10.9.8.7.6.5.4.3.2.1 - Jerk 80kg/55kg - no racks.
2.4.6.8.10.12.14.16.18.20 Pull ups
D.) Rowing
5 Rounds of:
:40 hard
:20 easy
E.) Core work
3 Giant Sets of:
20 Back Extensions
10 GHDSU
5 Strict TTB
5x5 OHS Pause Squats. 3-5 second pause at the "rock" bottom of each rep. Lighter and lower is better.
LEVEL 2
A.) 5RM Deadlift - No Tng. Dead stop on every rep.
B.) Odd Objects/Movements
5x2 heavy clean and jerks with a Strongman Log or Axel bar.
C.) "Jake the Snake"
10.9.8.7.6.5.4.3.2.1 - Jerk 80kg/55kg - no racks.
2.4.6.8.10.12.14.16.18.20 Pull ups
D.) Rowing
5 Rounds of:
:40 hard
:20 easy
E.) Core work
3 Giant Sets of:
20 Back Extensions
10 GHDSU
5 Strict TTB
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