FRIDAY
12/12/14

Level 2

Competition Preparation

or

The Bear
Complete 5 rounds:

Complete the following cycle 7 times each round:

Power Clean
Front Squat
Push Press
Back Squat
Push Press (Behind Neck)
Rest 90 seconds between rounds

*Do not drop the weight
*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty
*Work up the heaviest weight possible in the five sets

Level 3

Competition Preparation

or

Warm-up
Lunge Complex
Walk Lunge + Rotation; 20 steps
Wide Lunge + Rotation; 20 steps
Walk Lunge + Rotation with plate; 20 steps
Wide Lunge + Rotation with plate; 20 steps

Strength
Front Squat; 3 reps @ 33X2; 5 sets; Plus one set of 20 reps at max effort, heavier than last week

C)
AMRAP 4 minutes:
200m row
20 DB Snatch (25/20)
4 Muscle-ups

Rest 2 minutes

AMRAP 4 minutes:
200m run
20 DB Snatch (25/20)
6 HSPU

Rest 2 minutes

AMRAP 4 minutes:
200m Ski Erg or 20 MB Slam
20 DB Snatch (25/20)
8 Toes-to-Bar