Level 1

3 rounds:

21 Wall Balls

7 Hang P. Snatch

-rest 5-

3 Rounds 

15 Back Squat

15/12 Cal Bike

-rest 5- 

3 Rounds

20 DB Snatch (10ea)

10 L-raises

Level 2

3 Rounds:

21 Wall Balls 14/10

7 Hang P. Snatch 45/33

-rest 5-

3 Rounds 

15 Back Squat 45/33

15/12 Cal Bike

-rest 5- 

3 Rounds

20 DB Snatch (10ea) 40/25

10 L-raises

Level 3

3 Rounds:

21 Wall Balls 20/14

7 Hang P. Snatch 95/63

-rest 5-

3 Rounds 

15 Back Squat

15/12 Cal Bike

-rest 5- 

3 Rounds

20 DB Snatch (10ea) 40/25

10 T2B

Level 4 Rx

3 Rounds:

21 Wall Balls 20/14

7 Hang P. Snatch 115/83

-rest 5-

3 Rounds 

15 Back Squat 115/83

15/12 Cal Bike

-rest 5- 

3 Rounds

20 DB Snatch (10ea) 50/35

10 T2B

Motivation

 

Strength

Pistols/Single Leg Squats off a box 5×5 ea

Front Squat 4 x 3 w/ 3 second pause *add #5-10/wk