Level 1

5 rounds for time

5 barbell complex (95/65)

      1 power clean + 1 hang squat clean 

      + 1 shoulder to overhead = 1 rep

10 hand release push-ups

10 wall balls (20/14)

10 skater plyos (L+R =1)

*Post time

Extra Credit

6 sets

150m row sprints

*rest 30 seconds between efforts 

 

Level 2

Back squats

2-2-2-2-2-2

*1st set at 50%

*2nd set at 60%

*3rd set at 75%

*4th-6th sets at 80%

+

0:00-5:00

25’ handstand walk

10 power cleans (135/95)

25’ handstand walk

max calories on bike in remaining time

5:00-10:00

25’ handstand walk

8 power cleans (155/105)

25’ handstand walk

max calories on bike in remaining time

10:00-15:00

25’ handstand walk

6 power cleans (185/135)

25’ handstand walk

max calories on bike in remaining time

15:00-20:00

25’ handstand walk

4 power cleans (205/145)

25’ handstand walk

max calories on bike in remaining time

20:00-25:00

25’ handstand walk

2 power cleans (225/155)

25’ handstand walk

max calories on bike in remaining time

*Post Rx and total calories

 

Old School

For time:

3 rds

21 wall balls (20/14)

15 sit-ups

9 squat cleans (95/65)

-rest 2 minutes-

2 rds

20 toes to bar

10 db box step overs (20 inch box) (35/25)

*Post time minus 2 minutes