Level 1

Complete 3 rounds for time:

5 Hang Power Clean

10 pull up

5 Hang Power Clean

10 Ball Slam

5 Hang Power Clean

10 Burpee Box Jump

Rest 90 seconds

Level 2

Complete 3 rounds for time:

5 Hang Power Clean 95/63

10 pull up

5 Hang Power Clean

10 Ball Slam 20/15

5 Hang Power Clean

10 Burpee Box Jump 20/16

Rest 90 seconds

 

Level 3

Complete 3 rounds for time:

5 Hang Power Clean 135/83

10 pull up

5 Hang Power Clean

10 Ball Slam 30/20

5 Hang Power Clean

10 Burpee Box Jump 20/16

Rest 90 seconds

 

Level 4 Rx

Complete 3 rounds for time:

5 Hang Power Clean 185/103

10 pull up

5 Hang Power Clean

10 Ball Slam 30/20

5 Hang Power Clean

10 Burpee Box Jump 20/16

Rest 90 seconds

Motivation

 

 

Strength

Power Clean+Hang Power Clean+Hang Squat clean+Jerk Complex

 

Mobility: couch stretch 4 min/side