Level 1

21 – 18 – 15 – 12 – 9
Hang Power Clean and Jerks   75#/55#
Bar Facing Burpees
* Workout goes 3 minutes on/3 minutes rest.  Round 1 is 21 HPC and J’s and 21 Bar Facing Burpees.
You have 3 minutes to finish the required reps.  If you finish in 2 minutes, you Row for Calories in the remaining time.
Rest 3 minutes.  2nd round goes like this: 18 HPC and J’s and 18 Bar Facing Burpees at 95#/65#.  Row for Cals in remaining time.  Each round there after, goes up in load.  Men 75#/95#/115#/135#/155#.   Women  55#/65#/75#/95#/105#
Post Calorie total.

 

Level 2

0:00 – 10:00
2 Rounds
12 Thrusters  95#/65#
12 CTB Pull Ups
12 Squat Thrusts
10:00 – 15:00
50 Calories on Assault Bike
15:00 – 25:00
2 Rounds
9 Thrusters   115#/85#
9 Bar Muscle Ups
9 Squat Thrusts
25:00 – 30:00
50 Calorie Row
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

10 Rounds
200m Run
100m Farmer’s Walk  2 @ 53#/35#
5 Pull Ups
10 Push Ups
15 Squats
Post time.