Level 1

15 Clean and Jerks    95#/65#
15 Pull Ups
+
3 Rounds
200m Run
25 Double Unders
25 Sit Ups
+
10 Clean and Jerks   115#/75#
10 Pull Ups
+
3 Rounds
12 Box Jumps   20″
12/8 Push Ups
12 Alternating DB Snatches  50#/35#
+
5 Clean and Jerks   135#/95#
5 Pull Ups
Post time.

 

Level 2

0:00 – 8:00
3 Rounds
200m Run
1 Rope Climb   15′
5 Burpees
8:00 – 18:00
3 Rounds
350m Row
10 GHD Sit Ups
18:00 – 28:00
15/12 – 20/16 – 25/20- 20/16 – 15/12
KB Swings  70#/53#
Proper Push Ups
Post Rx or sections completed.

 

“Weight Vest Wednesday”
20#/14#

1000m Run
+
3 Rounds
15 DB Thrusters  35#/25#
10 Pull Ups
+
800m Run
+
20 – 30 – 20
Overhead Walking Lunges  35#/25#
Plate Clean and Press
+
600m Run
Post time.