Level 1

5 Sets
4 Power Cleans
3 Front Squats
2 Push Press
1 Squat Clean Thruster
30 Double Unders
– Rest 3 Minutes –
* Start with a moderate load and increase load until form breaks down.
+
Not for time
3 Rounds
15 GHD Sit Ups
25 DB Goblet Squats 35#/25#
Post time and load for each.

 

 

 

 

Level 2

EMOM for 30 minutes
1st minute: 5 Power Snatches *AHAP
2nd minute: 30 Double Unders
3rd minute: 10 Toes to Bar
4th minute: 15/12 Calories on Assault Bike
5th minute: 10 Burpees
6th minute: Rest
Post Rx or cycles completed.

 

 

 

 

Old School

5k Row
or
5k Run
Post time.