Level 3 Test – THIS Saturday at 10:30 am. The first step in getting a big PASS is signing up for the test. It’s under events in MindBody.

Email Update – Be sure to update your contacts to memberservices@mvmntgym.com (in lieu of Bethany <insert sad face>). As always, you can email ivy@mvmntgym.com to speak with me directly.

Shoe Sale – Trent has a never worn pair of custom Reebok CrossFit Nanos 6.0 for sale. Women’s size 10. Asking $80.

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Skill
15 Minutes
All Levels
Barbell Snatch Progression
L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc

Strength

Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Snatch Pulls
Work up to a weight heavier than your 1RM Snatch.

B. 12 Minutes E2MOM (6 sets)
3 Power Snatch
Increase weight each set.

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3x
Snatch Pull + Hang Power Snatch
Increase weight each set

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
5/5 Double Kettlebell Single Leg Deadlifts
30 second Elbow Plank

***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.

Conditioning

“Der Kommissar”

10 Minutes AMRAP

Levels 3/4

3 Cleans (squat or power)
6 Handstand Push-ups (kipping is ok)
9 Toes to Bar

L4 – 185/135
L3 – 155/115

Level 2

3 Cleans
6 Push Presses
9 Toes to Bar

L2 – 95/65, same bar for PP (OR sub 2KB clean + squats/push presses), sub K2E instead of T2B if necessary

Levels 0/1

5 Double Kettlebell Clean and Squat
5/5 Single KB Push Press
10 Hanging Knee Tucks

L0/1 – 2kb clean and squat and then use one of those bells for the push press, sub butterfly situps if necessary