TUESDAY
09/12/14

LEVEL 2

Skill
Double-Under Practice

Warm-up
10-12 Band Face Pulls
15-20 Z Press (20/15)
10-12 Prone dislocates
15-20 Scapular Press-ups
2 rounds

Strength
A. Shoulder to overhead; Build to a heavy single in 10 minutes

B. Power Clean; Build to a heavy single in 10 minutes

Capacity

For time:
2000m row

LEVEL 3

Warm-up
Double-Under; 20 reps
Press-ups; 15 reps
Pull-up; 10 reps
3 rounds

10-12 Band Face Pulls
15-20 Z Press (20/15)
10-12 Prone dislocates
15-20 Scapular Press-ups
2 rounds

Strength
EMOM 4 minutes – Strict Press
EMOM 4 minutes – Push-Press
EMOM 4 minutes – Power Jerk

Capacity
AMRAP 4 minutes – Squat Clean

*Output = weight x reps