Level 1

AMRAP in 4 Minutes of:

6 DB Deadlifts  35#/25#

6 DB Bent Over Rows

6 DB Hang Power Cleans

6 DB Front Squats

6 DB Push Jerks

Rest 2 minutes after each 4 minute effort.

3 times.

Then.

100 KB Swings  53#/35#

Post highest round total and time.

Coaching Tips: Scale load and movements to match your current fitness level. Try to not pace yourself in these short intervals. Keep moving from one exercise to the next with little or no rest. You will get a 2 minute rest after each round. Keep your form throughout each movement as not to compromise form for speed. We've done this little complex during warm ups on many occasions, so you should be quite familiar with the movements.

Level II

Back Squats 5 X 5   225#/155#

Then.

30/30 Accelerating Squats 45#/33# + 60# Chain

30/30 Clapping Pull Ups

30/30 HSPU

3 times.

Holds in bottom of squat, chin over bar and 1" above the ground w/spotter.

Then.

5 minutes on AirDyne ( 10 seconds on, 20 seconds recover).

Post time.