Level 1

E3M for 36 minutes
1st 3 minutes: 400m Run
2nd 3 minutes:  500m Row
3rd 3 minutes:  15 Clean and Jerks   95#/65# + 20 Squats
Post Rx or cycles completed.

 

Level 2

E4M for 20 minutes
35 Drag Rope DoubleUnders
+
7 Unbroken Reps of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
* Start at 105#/70# and increase load after every round.
Post ending load and Rx or cycles completed.

Extra credit:
3 Rounds
20 GHD Sit Ups
20 Russian KB Swings  70#/53#

 

“Weight Vest Wednesday”
20#/14#

1 Mile Run
+
100 Squats
50 Plate Clean and Press   35#/25#
50 Push Ups
50 Pull Ups
100 Squats
Post time.