Skill
Hollow Holds
Strength
Push- Press 3-3-3-3-3 (Beginner)
Split-Jerk, 3-3-3-3-3 ( Intermediate and Advanced )
Work
(Beginner)
Kettle-bell Swing 10-8-6-4-2
Front Squat with 44#/35# kettle-bell)10-8-6-4-2
Sit-ups- 10-10-10-10-10
Run 200-200-200-200-20
(Intermediate and Advanced ” feel free to add an additional five pounds” )
For Time:
Power Clean 10-8-6-4-2
Front Squat 10-8-6-4-2
Toes to Bar 10-10-10-10-10
Run 200-200-200-200-20
M=155#/W=105#
