Time: 35

SMR Hamstrings 90s e/s
SMR Quads 90s e/s
200m Run
10 Front Step Lunges
10 Back Step Lunges
12 American KBS
Hang Power Snatch Review (all levels)

Part 1
Time: 25
Primary: Electricity - Secondary: Plumbing

8 minutes
200m Run
9 Hang Power Snatch 75/55-> 55/45->Amer KBS
12 Burpees over Bar
Rest 2 min

Notes: in the Level Method this system Aerobic Power Endurance (APE) and has bouts of work followed by rest. In this case, 8 minutes on, 2 min off. The rest indicates how hard you should go on that first 8 minute interval.. Breathing should be primary focus here and heart rate should be high throughout.

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