Level 1
EMOM for 20 minutes
Odd:  1 Power Clean + 1 Front Squat (AHAP)
Even:  30 second Ring Plank Holds
+
AMRAP in 12 minutes of:
200m Run
20 KB Swings  53#/35#
Post load, Rx or not and rounds plus reps.

 

 

 

 

Level 2
AMRAP in 15 minutes of:
20′ Handstand Walks
20′ Overhead Walking Lunges  115#/75#
20 Toes to Bar
Rest 4 minutes
AMRAP in 15 minutes of:
200m Run
20 Shoulder to Overhead
20 Pull Ups
Post Rounds and reps for each.

 

 

 

 

Barbell Club
Overhead Squat 2,2,2,2,2
+
Snatch Grip Deadlifts 3,3,3,3,3
Post loads.