Level 1

1 Mile Run
+
21 – 15 – 9
Hang Squat Cleans    95#/65#
Pull Ups
Lateral Bar Jumps  R+L=1
+
1 Mile Run
Post time.

 

Level 2

“Prison Rules”
3 Power Snatches every :15 seconds
for 16 cycles.   95#/65#
* If you Rx’d this workout previously, you must go up in weight.
– Rest 1 minute –
3 Power Clean and Jerks every :15 seconds
for 16 cycles.
– Rest 1 minute –
3 Thrusters every :15 seconds
for 16 cycles.
+
EMOM for 12 minutes
Odd minutes:  15/12 Calories on Assault Bike
Even minutes:  20 Split Squat Jumps   1=1
Post Rx or cycles completed for each.

 

“Weight Vest Wednesday”
20#/14#

800m Run
50 Push Ball   20#/14#
100 ft. Med Ball Bear Crawl
800m Run
50 Wall Ball
100 ft. Med Ball Bear Crawl
800m Run
50 Med Ball Cleans
100 ft. Med Ball Bear Crawls
Post time.