Level One

Back Squat
10×3 @75% (Same weight across)
+
40-30-20-10
KB Swings 53/35#
20-15-10-5
Toes to Bar
**50’ KB Walking Lunge after each set.
(40 Swings, 20 toes to bar, 25’ lunge..etc)
-Post load and Time

Level Two

2 Rounds
10 Sets (1 Set every :30)
5 Power Clean and Jerks 95/65#
-Rest 5:00 b/t rounds
+
42-30-18
Wall Balls 20/14#
21-15-9
Cal Bike
-Rest 5:00
42-30-18
Cal Row
21-15-9
Wall Ball 30/20#
-Post Rx or sets complete for each round and time for each

Weight Vest Wednesday

“Chapman”

1200m Run
100 Pushups
25 Broad Jumps
100 Sit-ups
1200m Run
100 Pushups
25 Broad Jumps
100 Sit-ups
1200m Run
*Wear a vest 20/14#
** Long workout with high volume. If you’re not accustomed to this many reps (especially pushups) scale to 50 reps and/or 800m runs or perform with no vest.
-Post Time