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“New Level” (Time)

“New Level”

For Time:

800 Meter Run

20 Power Snatches

20 Pull-ups

800 Meter Run

20 Clean & Jerks

20 Pull-ups

800 Meter Run

20 Thrusters

20 Pull-ups

30 min Time Cap

Subs

1000m Row or 50/35 Cal Bike

RX+-115/85#

RX -95/65#

50-59-75/55#, Jumping Pull Ups

60+-65/45#, 400m Runs Ring Rows

Basics-PVC/BB, 200m Runs and Ring Rows
DESCRIPTION

* This balanced workout combines moderate distance cardio, moderate weightlifting, and upper body pull gymnastics

* The estimated time range for this piece is between 18-30 minutes

BARBELL MOVEMENTS

* Let’s plan on using one barbell weight for all 3 movements

* This should be a moderate weight that allows you to complete quick singles on the Olympic lifts and the thrusters in 3 sets (Example: 8-7-5)

PULL-UPS

* Prescribed is kipping chin over bar pull-ups

* Choose a number or variation that allows you to complete each round in 2 minutes or less