ROOKIE
A.
3 Rounds not for time:
Row 150m (AFAP)
10 Jumping Squats (35X0)
5 Kipping Pull Ups
B.
AMRAP 20min:
10 Deadlifts
250m Row
10 Supine Ring Rows
INTERMEDIATE
A.
3 Rounds not for time:
Row 150m (AFAP)
10 Jumping Squats (35X0)
5 Butterfly Pull Ups
B.
AMRAP 20min:
10 Deadlifts 80/50kg
250m Row
10 Strict Pull Ups
(Session Goal:
A. Sprint start practice, explosiveness from static position, skill
B. 6 Rounds)
COMPETITOR
Power Snatch
5-4-3-2-1
Rest 2 min
B.
Snatch
5-4-3-2-1
Rest 2 min
C.
AMRAP 10min
10 Box Jumps 24/20”
5 Chest to Bar Pull Ups
2 Snatch (at same weight as set of 2 in part A)