Level One

5-5-3-3-2-2-1-1…
Back Squat
*Build up to find heavy single back squat using rep scheme above.
**Both sets of 5 will be same weight (Around 70%), both set of 3 will be same weight (around 80%) and both sets of 2 will be same weight (around 85-90%), then keep doing 1 rep adding weight until you hit Max. Rest as needed b/t sets.
+
2 Sets (1 set every 10:00)
“Fran”
21-15-9
Thrusters 95/65#
Pullups
***Scale to be done with Fran in 6:00 or less.
-Post load and time for each Fran.

Level Two

3 Position snatch
(Hang, Below knee, floor)
2 Sets @70%
3 sets @ 75%
+
5 Sets
10 Bar muscle ups
100’ Handstand walk
20 Toes to bar
-Rest 2:00 B/t sets
-Post load and time minus 8:00

Weight vest Wednesday

“Jolly51”

200m Run
51 Pull-ups
200m Run
51 Air Squats
200m Run
51 Pushups
200m Run
51 Box Step ups 24/20”
200m Run
51 Dips
200m Run
51 Abmat Sit-ups
200m Run
51 Burpees
200m Run
**Wear 20/14# Vest.
**Do bench/box dips to scale the dips.
-Post time