Level One

Back Squat
5,4,3,2,1
*Start at 75% and increase weight each set
+
For time:
50/40 Cal Row
40 GHD Sit ups
30 Chest to bar Pull-ups
20 Burpee over DB
100’ DB single arm Overhead Walking lunge 35/25#
(50’ on right arm/50’ on left arm)
-Post load and Time

Level Two

5 Sets
3:00 AMRAP
5 Clean and Jerks 135/95#
10 Box Jumps 24/20”
-Rest 1:00 B/T AMRAPs
*Set 2: 4 Clean and jerks 155/105#
*Set 3: 3 Clean and jerks 185/135#
*Set 4: 2 Clean and jerks 205/145#
*Set 5: 1 Clean and jerk 225/155#
-Clean and jerks must be all touch and go!!
+
Core Finisher:
3 Rounds
1:00 V ups
1:00 Ab mat sit ups
1:00 Side plank (right)
1:00 Side plank (left)
-Rest :30-
-Post Rounds and Reps for each set

CFOS

50/40 Cal Bike
25 Power Cleans 95/65#
25  Burpee over bar
40/30 Cal bike
20 Front Squats
20 Burpee over bar
30/20 Cal Bike
15 Power Snatches
15 Burpee over bar
20/10 Cal bike
10 Overhead Squats
10 Burpee over bar
-Post time