Level I

3 Rounds

400m Run
20 Med Ball Cleans  20#/16#
20 KB Swings  53#/35#
20 AB Mat Sit Ups

Post time.

Level II

Conditioning

5 Thrusters  95#/63# EMOM for 7 Minutes
Rest 3 Minutes

5 Power Cleans  115#/73# EMOM for 7 Minutes
Rest 3 Minutes

20 Lateral Bar Jumps EMOM for 7 minutes

+

2500m Row

Post Rx or not and time.

Strength

Back Squat    15,15,15
Split Jerk  3,3,3
25 GHD Hip Extensions X 3

Post loads and Rx or not.