WEDNESDAY
10/12/14

LEVEL 2

Warm-up
10 Hip Bridges
10 Overhead Plate Lunges
20 Russian Swings
2 sets

Partner hamstring stretch
V-Sit with partner push

Strength
Deadlift; 5 reps; 5 sets; Max Effort

Capacity
For time:
25 Wall Ball (9/6)
15 Box Jump Over (20)
10 DB Snatch (20/15)
25 Wall Ball
15 Box Jump Over
10 Toes to Bar
25 Wall Ball
15 Box Jump Over
10 HSPU/HR Press-ups

LEVEL 3

Warm-up
10 Hip Bridges
10 Overhead Plate Lunges
20 Russian Swings
2 sets

Hip mobility

Strength
Snatch + Overhead Squat; Build to a heavy set

Snatch Pull; 2 reps; 5 sets; Heavy

Capacity
For time:
Row; 20 cal
Burpee; 15 reps
Deadlift (100/70); 10 reps
5 rounds