•••KEY•••
Level 1- all my competive athletes (firebreathers) (L1)
Level 2- intermediate athletes
(Intermediate firebreathers) (L2)
Level 3- beginner athletes
(New firebreathers) (L3)
A few acronyms:
AFAP- as fast as possible
HAP- heavy as possible
1RM- one rep max
1RH- one rep heavy (technique work)
HBP- heavy but perfect
--STRONGER--
(L1)
5 x 2 Snatch Pull + 2 Squat Snatch (HNM)
(L2)-(L3)
4 x 2 Power Snatch + 2 OHS
(HNM)
--BETTER--
3 Rounds:
Row 500m/ Run 400m
15 Burpees
10 Shoulder-to-Overhead
Row 500m/ Run 400m
15 Burpees
10 Shoulder-to-Overhead
(L1)-135/95
(L2)- 95/65
(L3)- 65/45
Christian hitting a big clean! 270lb at Bend the Bar Hampton Roads event 1
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