Level 1

Front Squat 5, 5, 5, 5, 5

+

Tabata :20/:10 x 8

DB Push Press 35/25#

Split Squat Jumps

Double Unders

Overhead Squat 45/33#

Rest 1 min between exercises and count all reps

Post load and one total rep count for tabata.

 

Level 2

Every :15 Sec for 16 Intervals

3 Reps Power Snatch 95/63#

Rest 1 Min

Every :15 Sec for 16 Intervals

3 Reps Clean and Jerk 95/63#

Rest 1 Min

Every :15 Sec for 16 Intervals

3 Reps Thrusters 95/63#

*Must be touch and go reps

+

EMOM for 12 Min

Odd: 10 HSPU

Even: 10 T2B

Post Rx or not.

 

Level 2X

5 Rounds

7 Deadlifts @ 70%1RM

7 Thrusters @ 70%1RM

100′ Sled Push 180#/140#

Post loads and time.

 

CF Old School

4 Rounds

400M Run

50 Double Unders

500M Row

Post time.