Level 1

5 Sets
5 Back Squats * AHAP
10 GHD Sit Ups
* Rest as needed between sets.
+
4 Rounds
350m Row
25 Double Unders
8 Clean  and Jerks 115#/75#
Post load and time.

 

 

 

Level 2

Snatch
* Increase load until form breaks down for 20 minutes.
+
20 – 15 – 10 – 5
Calories on Assault Bike
80 – 60 – 40 – 20
Unbroken Double Unders
5 – 10 – 15 – 20
DB Squat Cleans 50#/35#
Post load and time.

 

 

 

 

Old School

10 Rounds
200m Run
Odd Rounds:
15 Wall Ball 20#/14#
5 Squat Thrusts
Even Rounds:
10 Toes to Bar
5 Pull Ups
Post time.