10 Performance – Make plans to train next Monday night! 10 Performance will be in the house serving up FREE protein shakes, protein/carb post-workout drinks, recovery aids, etc. Ben Williams, 3-time Games athlete, will be here to give out samples and answer questions. The ingredients are minimal, consciously sourced, GF, sugar free, all those good things. Bring your own blender bottle.

Level 3 Test Reminders – Shins need to be covered for the deadlift. You need to have YOUR OWN jump rope. The test will begin at 10:30 with the written portion. If you miss anything on DAM or speed ladder, you have to answer to Mario….God speed.

Shoe Sale – Brand new Reebok CrossFit Nano 6.0. Women’s size 10.Trent is asking $80 but maybe you can do some burpees for a little discount.

Warmup
Jump Rope 3 Minutes
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)
5 Overhead Squats
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Back Squats
End at ~85%

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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
3 Back Squats
Work up to ~85% of your 1RM

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

E3MOM
5 Double Kettlebell Squats
30 second Reverse Tabletop

***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

“Fun Slime”

12 Minutes EMOM
40 seconds max reps, 20 seconds rest/transition

Levels 3/4

First minute: Wall Balls
Second minute: Jump Rope

L4 – double unders, shoot for 20+ wall balls and 60+ DUs
L3 – double unders, shoot for 20+ wall balls and 30+ DUs

Levels 0-2

First minute: Jump Rope
Second minute: Wall Balls

L2 – double unders if possible, otherwise singles
L0/1 – single unders