Level 1
Overhead Squat – 3 Sets to get 15 Reps at a challenging load.
Body weight Overhead Squast for 15 reps is considered the gold standard.
+
AMRAP in 15 minutes of:
10 Overhead Squats 75#/53#
20 Sit Ups
30 Double Unders
Post load w/ body weight and total reps.

 

Level II
Snatch 1,1,1,1,1
+
3 Rounds
5 HSPU’s
10 Overhead Lunges  45#/25#
20 Pull UPs
40 Double Unders
Post load and time.

Level 2X
Deadlift  3,3,3,3
Press  1,1,1,1,1
Weighted Pull Up 1,1,1,1
5 Legless Rope Climbs @ 15′
Post loads and Rx’d or not.

 

O2

400m Run
50 Double Unders
400m Run
100 Double Unders
400m Run
50 Double Unders
Post time.