Level One

3 Front Squats+ 4 Back Squats *AHAP
-Start at 60% of 1RM Front Squat and add 10# until failure.
-Do 3 Front squats, rack it, immediately do 4 back squats.
+
4 Rounds
500m Row
20 GHD Sit ups
20 Overhead Squats 95/65#
-Post load and time

Level Two

0:00-6:00
30 Clean and jerks 135/95#
6:00-12:00
30 Clean and jerks 155/105#
12:00-18:00
Max Reps clean and jerks 185/125#
+
100 GHD Sit ups
50 Strict pull-ups
*Complete in order for time
(20:00 Time cap)
-Post time for each

Weight Vest Wednesday

100 Air Squats
50 DB Hang power Cleans 2×35/25#
50 DB Shoulder to over head
100 Step ups 20/16” (no DBs)
50 DB Shoulder to Overhead
50 DB Hang Power Cleans
100 Air Squats
-Post Time