Level One

5 Sets
*Set Every 1:30
3 Squat Cleans+2 Front Squats+ 1 Jerk * AHAP
(Cleans touch and go)
+
30 Power Snatches 115/85#
50 Bar Facing Burpees
30 Power Cleans and Jerks
*Pick Weight You can Move with good Form.
-Post Load and Time

Level Two

4 Rounds
20/16 Cals on Bike
100’ DB Front Rack Walking Lunge
2×50/35#’s
*Time Cap 18:00
+
7×5
Power Cleans @80%
-Set Every 1:45
-Not Touch and Go
+
5 Sets
10 Weighted Strict Pull-Ups 20/10#
-Set Every 2:00
– Post Time, Load and Rx or Not

CFOS

50/40 Cal Row
50 DB STOH 35/25#
50 Abmat Sit-Ups
50/40 Push-Ups
-Rest 2:00
40/30 Cal Row
40 DB STOH
40 Abmat Sit-Ups
40/30 Push-Ups
-Rest 2:00
30/20 Cal Row
30 DB STOH
30 Abmat Sit-Ups
30/20 Push-Ups
-Post Time Minus 4:00