Level 1

EMOM for 12 minutes
Odd minutes: 1 Power Clean + 1 Hang Squat Clean + 1 Front Squat  *AHAP
Even minutes: 10 GHD Sit Ups
+
800m Run
25 Hang Power Snatches  75#.55#
25 Overhead Squats
Post load and time.

 

Level 2

3 Rounds
800m Ski Erg
1000m Row
2 Mile Assault Bike
800m Run
20 Box Jump Overs  24″/20″
Post time.

 

“Weight Vest Wednesday”
20#/14#

2 Rounds
400m Run
20 DB Hang Squat Cleans  35#/25#
20 DB Push Press
400m Run
40 DB Walking Lunges
40 Calorie Row
Post time.