Wednesday
Core stability
3 Rounds, Not for Time
1:00 Plank or weighted plank or :45 parallel GHD sit-up Hold (Level 3)
1:00 Single arm farmers carry hold each arm
:45 Superman hold or GHD hip Extension hold
15-18 Minutes total
Conditioning
25 Wall-Balls 20/14
15 Hang Power Snatch
25 Wall-Balls
10 Hang Power Snatch
25 Wall-Balls
5 Hang Power Snatch
Level 3- 115/85
Level 2- 75/55
Level 1- A weight that allows you to go unbroken through all sets of power snatch AND focus on fast transitions. Going unbroken but requiring 20-30 seconds of transition time between sets is not the goal