Level 1

every 10 minutes for 3 Rounds:

30 Wall Ball

20 Clean and Jerk

10 Ring rows

Level 2

every 10 minutes for 3 Rounds:

40 Wall Ball 14/10

20 Clean and Jerk 75/53

10 pull up

Level 3

every 10 minutes for 3 Rounds:

40 Wall Ball 20/14

20 Clean and Jerk 115/73

10 CTB pullup

Level 4

every 10 minutes for 3 Rounds:

40 Wall Ball 20/14

20 Clean and Jerk 135/83

10 Muscle up

Tips & Tricks

Strength

Clean and Jerk heavy single

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