Level One

Hang Clean
5 Sets of 3 Reps
*AHAP
*Reps Unbroken
+
AMRAP 17 Minutes
200m Run
5 Overhead Squat 75/55#
*Add 5 Reps to Overhead Squat Each Round
(Round 1: 5 OHS, Round 2: 10 OHS, Round 3: 15 OHS and so on)
-Post Load and Highest Number of OHS Competed

Level Two

30 Power Snatches 135/95#
Time Cap: 8:00
-Rest 5:00-
90 Lateral Burpee Over Bar
Time Cap: 12:00
-Rest 5:00-
30 Clean and Jerks 135/95#
Time Cap 8:00
+
Accessory Work:
8 Minute AMRAP
15 GHD Sit-Ups
10 Ring Dips
5 Strict Pull-Ups
*Quality over Quantity
-Post Time Minus 10 Minutes and Rounds

CFOS

100 Russian KB Swings 53/35#
100 Push-Ups
100 Sit-Ups
100 Air Squats
-Post Time