Level 1

AMRAP14

800m/600m Row

40 Burpee Box Jumps

20 Squat Clean Thrusters

Level 2

AMRAP14

800m/600m Row

40 Burpee Box Jumps 20/16

20 Squat Clean Thrusters 95/65

Level 3

AMRAP14

800m/600m Row

40 Burpee Box Jumps 24/20

20 Squat Clean Thrusters 115/73

Level 4 Rx

AMRAP14

800m/600m Row

40 Burpee Box Jumps 24/20

20 Squat Clean Thrusters 135/93

Motivation

 

Strength

Front Squat

3 x 10-15

We started at 60%. add #5-10/wk

Mobility: couch stretch, t-spine smash