Level 1

Double Tabata :20/:10 x 16

Deadlifts 135/95#

Burpees

Rest 1 Min

Power Cleans 95/63#

Pull Ups

Post total for each couplet.

Extra Credit

E2MOM for 10 Min

5 Overhead Squats (add weight each set, AHAP)

 

Level 2

With a continuously running clock:

AMRAP 0-10 Min:

5 Bar Muscle Ups

10 Deadlifts 275/185#

15 Double Unders

10-20 Min:

800M Run

50 Burpees 6″ Target

20-30 Min:

EMOM perform the following complex:

1 Hang Clean + 1 Push Jerk + 1 Split Jerk

Post total reps, time, and heaviest load.

Extra Credit

50 Calories Airdyne

 

Barbell Club

Jerk: 5 x 1 @ 73% OTM, 5 x 1 @ 78% OTM, 5 x 1 @ 83% OTM

*If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

Push Press: 2 x 5 @ 70%, 3 x 5 @ 75%

Back Squat Jump: 3 x 3 @ 25%

Post loads.

 

CF Old School

10 Rounds

100M Run

12 KB Swings 53/35#

6 Burpees

Post time.