Level One

5 Sets (1 Set every 1:30)
Power Clean+Hang Squat Clean+Squat Clean
*AHAP
*Can drop bar between reps
+
3:00 AMRAP
300m/250m Row
5 Burpee Box Jump Overs 24/20”
Max Rep Thrusters 95/65#
-Rest 1:00 after each AMRAP
***Continue AMRAPs until 60 Thrusters are complete.
-Post load and Number of rounds to compete 60 reps

Level Two

6:00 AMRAP
2-4-6-8-10….
HSPU
*3 Power Cleans after each set 205/145#
@10:00
6:00 AMRAP
2-4-6-8-10….
HSPU
*3 Power Cleans after each Set
@20:00
For time:
2-4-6-8-10
HSPU
*3 Power Clean after each set
+
8-8-6-6-5
Back Squat @75%
-Post Reps for 2 AMRAPs/ time for last set and load

CFOS

100’ Walking Lunge
75 Abmat Sit-ups
50 Air Squats
25 Toes to Bar
600m Run
25 toes to bar
50 air squats
75 Abmat sit-ups
100’ Walking lunge
-Post Time