Level 1

4 Rounds

10 Power Snatches 75#/53#

8 Overhead Squats

18 Pull Ups


2 Rounds

6 Turkish Get Ups (Right) 53#/35#

6 Turkish Get Ups (Left)

20 Hollow Rock

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Level II

2 Position Cleans ( High/Floor ) 5 X 1

Jerks 4 X 2

Eccentric Hamstring Drops 3 X 8


50m Sandbag Hill Sprint  45#/25#

20 Push Ups

25m Sandbag Hill Sprint

20 Push Ups

Post loads and time to comments.

Coaching Tips: Scale load and movements to match your current fitness level.  Power snatch is from the floor to quarter squat catch position.  Think long loose arms and BIG jump and shrug to get the bar overhead.  When your feet stomp the floor, your arms should be locked out in the overhead position. Keep active in the shoulders.  TGU's can be performed either way we have taught you, but you must get back down the opposite way you got up. Hollow rock is back and forth is 1 rep.

in your Halloween costume and come workout with us at 6am for Level 2
and 8am & 9am for all members.