Level 0-1
Back squat 3x5
Power clean 3x5
Strict pull-up 2x 3-5
Weighted sit-ups 2x 10

Level 2+
Back squat 3x3
Power clean 3x3
Weighted pull-up 2x5-8
GHD sit-ups 2x8

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Hmmm?!

Level requirements?
A WOD you missed?
Stretching?
A Kelly Starrett Mobility WOD?

You choose.

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Level 0-1
Technique practice:
• Pressing Snatch balance
• Heaving Snatch balance

Level 2+
Full Snatch balance -  3, 3, 3, 3, 3

“One for the old guy!”
(Scott’s birthday WOD – it sucks to be over 30)

Level 0-1
35 burpees to jump – 1ft above reach

Level 2
35 Burpees to Pullups

Level 3+
35 x Burpees to bar muscle-ups

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Level 0-1
Deadlift 3x5
Press 3x5
Bar dips 2x3-5 (assisted or negatives as reqd.)
Back extensions 2x10

Level 2+
Deadlift 3x3
Press 3x3
Weighted dips 2x5-8
GHD back extension 2x8

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Level 0
3 rounds:
• 10 DB power clean, 2x10kg/5kg
• Run the gasser
• 10 jumping pull-ups

Level 1
3 rounds:
• 10 DB power clean, 2x15kg/10kg
• Run the gasser
• 10 pull-ups

Level 2
3 rounds:
• 15 power clean, 30kg sandbag
• Run the gasser, 30kg sandbag
• 15 pull-ups, 10kg DB

Level 3
3 rounds:
• 20 power clean, 30kg sandbag
• Run the gasser, with sandbag
• 20 pull-ups, 10kg DB

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It’s your choice today.
Rest, recover, stretch, practice?

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Level 0
1.5km row or 1800m run

Level 1
3km row or 2.4km run

Level 2
5km row or 5km run

Level 3+
7.5km row or 5x 1200m run

Level 0 & 1
Max parallette L-sit (at least 5 attempts).

Level 2+
Max parallette L-sit (at least 5 attempts).

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