Level 1 & Level 2 WOD
A. 1-1-1-1-1 DL
B. “Diane” 21-15-9 Deadlifts (225/155) and Handstand Push Ups
Olympic Training
A. Practice 1-1-1-1 Power Clean
B. Practice 2-2-2 3 Position Clean
C. Skill Snatch Grip Pause Pulls 110+% 1 RM
Strength
A. 5-5-5 Romanian Deadlifts (perfect spine)
B. 3 sets of 10 perfect pistols (add weight if possible)
C. 5×5 Superset: Hang Cleans @ 70% 1 RM Box Jump Overs
Endurance
7 mins Burpees rest 3 Minutes then 3 mins Box Jumps (step down) then complete 50 burpees for time If you complete more than 80 burpees in 7 minutes, subtract 5 from final, 90 subtract 10, 100 subtract 20
