Workout of the Day

LEVEL UP week 3 day 1 

OLY

3 sets @ 7/10 rpe

• 1 muscle snatch (floor)
• 1 high hang power snatch (hip)
• 1 ohs

2 x 3 : power snatch @ 7/10 rpe

• reset each rep, do NOT touch & go 

4 sets @ 7/10 rpe

• 3 position clean  + 3 front squats
  • (mid thigh, above knee, below knee)
  • hold grip, fight for better position

6 rounds : e3mom

• 20 double unders
• 4 power snatch(135/95)
• 4 bar muscle ups
• 20 double unders

scaling : bar muscle ups

• 4 jumping/banded bar muscle up
• 6 kipping pull ups
• 8 jumping pull ups

10 rounds : alternating full rounds 

• 3 wall walk
• 12 db hang clean & jerk (50/35)

complete in any order

• 60 clean & jerks (135/95)
• 60 bar facing burpees

10 rounds : alternating full rounds 

• 3 wall walk
• 12 db hang clean & jerk (50/35)

LEVEL UP week 2 day 5

CARDIO/ACCESSORY

3 sets :

• 10 single arm db press
• 15 bent over lat raise
• 20 alternating front/lateral raise

4 rounds

4-min on/1-min off

buy – in : 30/25 cal bike

• round 1 : max rep air squats
• round 2 : max rep push ups
• round 3 : max rep db step ups
• round 4 : max rep burpees

*score if total reps completed*

LEVEL UP week 2 day 4

PULL

• 3 x 12 deadlift @ 6/10 rpe
• 3 x 5 : strict/weighted pull ups

3 rounds : e5mom

1. 60 double unders + 30 sit ups + 15 deadlift (185/125)
2. 15 cal ski + 30 kb swings + 15 cal row