Level 1

For time: (20 minute cap)

10 dumbbell snatches

10 burpee box jump-overs

20 dumbbell snatches

10 burpee box jump-overs

30 dumbbell snatches

10 burpee box jump-overs

40 dumbbell snatches

10 burpee box jump-overs

50 dumbbell snatches

10 burpee box jump-overs

Level 2

For time: (20 minute cap)

10 dumbbell snatches 20/10

10 burpee box jump-overs 16”

20 dumbbell snatches

10 burpee box jump-overs

30 dumbbell snatches

10 burpee box jump-overs

40 dumbbell snatches

10 burpee box jump-overs

50 dumbbell snatches

10 burpee box jump-overs

Level 3

Workout 17.1

For time: (20 min cap)

10 dumbbell snatches 35/20

15 burpee box jump-overs 20/16″

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Level 4

Workout 17.1

For time: (20 minute cap)

10 dumbbell snatches 50/35

15 burpee box jump-overs 24/20″

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Motivation

Strength

day 5 is back squat

Mobility: Lacrosse ball in shoulder blades for 6 minutes, wall glute stretch 2 minutes per side.