Level 1

EMON for 10 minutes
1 Power Clean + 1 Hang Squat Clean + 1 Jerk
+
6 Rounds
200m Run
12 Overhead Squats  75#/55#
Post load and time.

 

Level 2

800m Run X 2
Rest 2 minutes between efforts
600m Run X 3
Rest 2 minutes between efforts
400m Run X 5
Rest 1 minute between efforts
Post time minus 14 minutes.

 

Partner Workout

In teams of two, complete the following:
4 Rounds
P1 – 50 Double Unders
P2 – Max reps of Wall Ball  20#/14#
+
4 Rounds
10 Synchronized Deadlifts  225#/155#   Mixed 205#
10 Synchronized Toes to Bar
+
800m Farmer’s Walk   2 @ 53#/2 @ 44#
Post Wall Ball reps and time.