Level 1

5 Rounds

400M Run

7 Reps of “The Bear Complex” 95/63#

1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press = 1 Rep

*Cannot drop the bar until 7 reps are completed.  20 Burpee Penalty

Post time.

 

Level 2

2 Min Max Reps Front Squats 165/113#

*When bar is reracked, the set is done

+

5 Rounds

1 Min Each Station for Max Reps of

Muscle Ups

Power Snatches 95/63#

Double Unders

Rest 1 Min

+

Tabata :20/:10 x 16

GHD Sit Up Hold at Parallel

GHD Hip Extension Hold at Parallel

*Alternate between the exercises

Post Front Squat reps, and one total number of reps.

 

Barbell Club

Back Squat 5,5,5,5,5

+

EMOM for 20 Min: 1 Squat Clean and Jerk

Post loads.