Level 1

Push Press 5,5,5,5,5

+

20 Min Time Cap

1 Mile Run

100 KB Swings 53/35#

100 Sit Ups

Post load and time.

 

Level 2

“Prison Rules”

Every :15 Sec for 16 Cycles

3 Reps Power Snatch

Rest 1  Min

3 Reps Power Clean and Jerk

Rest 1 Min

3 Reps Thrusters

*Use 95/63#; if completed last time, go to 105/73#

Rest 10 Min

Every :45 sec x 15 intervals

5 Burpees

50M Sprint

Post Rx or number of cycles completed for each.

 

CF Old School

50-40-30-20-10

Calories Airdyne

Squats

Double Unders

Post time.