Friday 4th May
LEVEL 1
1. Conditioning
3 Rounds:
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (50/35)
2. Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk
On the 2:00 x 5:
2 Front Squats
On the Minute x 3:
1 Front Squat
LEVEL 2
1. Deficit Handstand Push-ups
4 Giant Sets:
2 Deficit Kipping Handstand Push-ups
4 Deficit Kipping Handstand Push-ups
6 Deficit Kipping Handstand Push-ups
Rest 2:00 between rounds
Athlete’s choice on deficit levels, with the
first two reps being the largest. The four reps are
completed at a lesser deficit, with the final
6 repetitions at the smallest, if not floor. Move
from deficits with as little rest as possible
2. Weightlifting
On the 2:00 x 7:
3 Hang Squat Cleans + 1 Jerk
On the 2:00 x 5:
2 Front SquatsOn the Minute x 3:
1 Front Squat
3. Conditioning
3 Rounds:
10 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches 60/40