Level 1

EMOM for 10 minutes
Odd minutes:  5 Back Squats  *AHAP
Even minutes:  10 Russian KB Swings  70#/53#
+
4 Rounds
12 Unbroken Hang Power Snatches  75#/55#
18 Overhead Squats
24 Lateral Bar Jumps  1=1
30 Calorie Row
Post load and time.

 

Level 2

Take 12 minutes to 1RM for:
Snatch
+
Sumo Deadlift  2,2,2,2,2
+
30 – 25 – 20 – 15
Calories on Assault Bike
Calories on Ski Erg
GHD Sit Ups
Post loads and time.

“Weighted Vest Wednesday”
20#/14#

800M Run
400m Farmer’s Walk  2 @ 50#/ 2 @ 35#
* 5 Burpees for every time the DB’s rest on the ground.
800m Run
Post time.