Certification Schedule

“Filthy Fifty”
50 Box Jumps (24″)
50 Jumping Pull Ups
50 KB Swings (1 pood)
50 Walking Lunges
50 Knees to Elbows
50 Push Press (45lb)
50 Back Extensions
50 Wall Balls (20lb)
50 Burpees
50 Double Unders

Rest

Rest

Power Snatch+Hang Snatch+OHS  2x5ea/(M=95-135lb/W=65-95lb)
3Pos. Snatch 2x3ea/(M=115-155lb/W=80-105lb)
Barski style-hang onto the bar for each full set, bring the bar down through the same path as it goes up.

As many rounds as possible in 20 minutes of:
7 Double Under
7 Pull up
7 Push up

Snatch 3/ 2/ 1/ 1/ 1/ 1/ 1/ *1/ *1/
Clean & Jerk 2/ 2/ 1/ 1/ 1/ 1/ *1/ *1/
Back Squat 1/ 1/ 1/ *1/ *1/
Go for MAX weight.

Back Squat 5/ 5/ 5/
Work to MAX weight

10 rounds for time of:
5 Handstand Push up
5 L-Hold Pull up

Rest

10 Rounds AQAP:
3 Deadlift (M=315lb/W=185lb)
6 True Push-up (Parallette)
9 Knees to Elbows

Rest 5-15min

12 Round Tabata Row