Level 1

EMOM for 5 Min

5 Front Squats (AHAP)

Rest 5 Min

EMOM for 5 Min

5 Push Press (AHAP)

Rest 5 Min

AMRAP in 5 Min

Max Reps Burpee Pull Ups

Post loads and number of reps.

Extra Credit

Max Reps Unbroken KB Swings 53/35#

 

Level 2

AMRAP in 20 Min

3 Power Cleans 155/103#

6 Front Squats

9 CTB Pull Ups

Post total reps.

Extra Credit

AMRAP in 5 Min

Max Reps TGU’s (R+L=1) 53/44#

 

Barbell Club

Power Clean + Push Press: 2(1+1) @ 75% PP, 4 x 2(1+1) @ 80%

Snatch Push Press + Snatch Balance: (2+1) @ 70% SN, 2 x (2+1) @ 75%, 2 x (2+1) @ 80%

Clean Pull: 4 x 3 @ 95% CL

Post loads.

 

CF Old School

5 Rounds

400M Run

500M Row

Post time.