Level 1

Every 4min x 4 rds

6 Squat Clean

9 Bar Facing Burpee

12  Cal Row

Level 2

Every 4min x 4 rds

6 Squat Clean

9 Bar Facing Burpee

15/12  Cal Row

 

Rds 1 & 2 #65/42

Rds 3 & 4 #85/52

Level 3

Every 4min x 4 rds

6 Squat Clean (+2)

9 Bar Facing Burpee

15/12 (+3)  Cal Row

 

Rds 1 & 2 #95/65

Rds 3 & 4 #135/95

Level 4 Rx

Every 4min x 4 rds

6 Squat Clean (+2)

9 Bar Facing Burpee

15/12 (+3)  Cal Row

 

Rds 1 & 2 #135/95

Rds 3 & 4 #185/125

Motivation

 

Strength

Every :90s x 8

1 LH P. Clean

2 LH P. Clean + F. Squat

*Build For Quality

 

Back Squat

4 sets +5-10lbs 10-15 reps

 

Mobility:  anderson squats 15 reps. hip smashing w/ lacrosse ball