La Mesa Workout Blog

LEVEL ONE
5 Sets
3 Deadlifts *AHAP
10 DB Floor Press *AHAP
5 Strict Mixed Grip Pull Ups
10 GHD Sit Ups
:30 Handstand Hold
1 Minute at 350+/250+ Watts on Bike
Post loads.

LEVEL TWO
Split Jerk off Jerk Box
* Build to Heavy Single
+
Weighted Pull Ups
3,3,3,3,3 *AHAP
Post loads.

OLD SCHOOL
800m Run
+
21 – 15 – 9
Hang Clean and Jerks 95#/65#
Front Squats
+
800m Run
+
21 – 15 – 9
Deadlifts 135#/95#
Squat Thrusts
Post time.