Level 1

25 Min Time Cap

*Must be completed in order

1 Mile Run

100 Thrusters 45/35#

100 Sit Ups

Post time.

Extra Credit

E2MOM for 10 Min

5 Back Squats (add weight each set, AHAP)

 

Level 2

20 Min Time Cap

21-15-9

Strict HSPU

Squat Cleans 135/95#

Post time.

Extra Credit

EMOM for 10 Min

1 x 60′ Low Sled Push 90/70#

 

 

Barbell Club

Snatch: 5×1 @ 73% OTM, 5×1 @ 78% OTM, 5×1 @ 83%  OTM

(If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest)

Snatch Pull: 3 @ 85%, 2 x 3 @ 90%

Back Squat (5 sec eccentric on rep 1): 5 @ 70%, 2 x 5 @ 75%

Post loads.