Level 1

Overhead Squat – Heavy Single

Hang Power Snatch 3 X 3

Then.

200m Run

15 Box Jumps

3 times.

Post loads and time.

Level II

Overhead Squat – Heavy Single

Power Snatch 3 X 3 @ 65% 1 RM of Snatch

Then.

5 Muscle Ups

5 HSPU

5 Burpees

15 Calories on AirDyne

3 times.

Post loads and time.

Coaching Tips: Scale load and movements to match your current fitness level. It's time to find a new 1RM on the overhead squat. Keep your trunk tight and your shoulders pressed into your ears while moving in and out of the bottom position of the squat. This cannot be stressed enough. These same rules apply while moving the bar overhead in the snatch. Stay loose in the arms while your jump the bar up and snap your elbows open as you pull yourself under the bar. The other workout is short and sweet.

Saturday, February 13 from Julia Cruz Fallica on Vimeo.