La Mesa Workout Blog

LEVEL ONE
“Nine in Ten”
You have ten minutes to get the heaviest load in these nine lifts.
The majority of the workout is used to strategize and warmup. The best way to warm up is go in reverse order, as the first three lifts are taking the bar from the ground.
1. Deadlift
2. Clean
3. Snatch
4. Back Squat
5. Push Jerk
6. Front Squat
7. Strict Press
8. Thruster
9. Overhead Squat
Post total weight and Rx or not.

LEVEL TWO
Overhead Squat 3,3,3,3,3 *AHAP
+
Bench Press 3,3,3,3,3 *AHAP
Post loads.

OLD SCHOOL
4 Rounds
600m Run
15 Plate Clean and Press 35#/25#
10 Squat Thrusts
25 Laces to Laces 20#/14#
Post time.