Level 1

5 Rounds

AMRAP in 3 Min

5 DB Hang Squat Cleans 35/25#

5 Burpees

5 Pull Ups

Rest 1 min

Pick up where you left off on the next AMRAP.

Post one total number of reps.

 

Level 2

2 min row for max distance

Rest 1 min

AMRAP in 4 min

15 Wall Ball 20@10’/14#@9′

10 Burpees

Rest 1 min

AMRAP in 4 min

7 Power Snatches 115/78#

14 Toes to Bar

Rest 1 min

AMRAP in 4 min

10 HSPU

10 Overhead Squats 115/78#

Rest 1 min

2 min row for max distance

Post total reps for each AMRAP and one total number of meters.

 

Level 2X

5 sets: 3 Position Clean (ground, above the knee, high hang) + 1 Jerk

5×3 Pause Front Squats (hold 3 counts at bottom)

3×10 Strict Pull Ups (use weight to make challenging)

3×15 Wtd GHD Sit Ups

Post loads.

 

CF Old School

1 Mile Run

50 Power Snatches 75/53#

800M Run

50 Toes to Bar

400M Run

50 Burpees

Post time.