Level 1

Every 2 min x 5rds

3 p. Snatch

6 box jump over

9 Ring rows

 

Every 2 min x 5 rds

3 power clean 

6 Press

9 push ups  

 Jump rope remaining time

Level 2

Every 2 min x. 5rds

3 p. Snatch 65/43

6 box jump over

3 pull ups

 

Every 2 min x 5 rds

3 power clean 95/63

6 Press 95/63

9 push ups  

Up to 50 DU

Level 3

Every 2 min x. 5rds

3 p. Snatch 95/63

6 box jump over

9 c2b

 

Every 2 min x 5 rds

3 power clean 135/93

6 hspu (pads)

9 push ups  

Up to 50 DU

Level 4 Rx

Every 2 min x. 5rds

3 p. Snatch 115/73

6 box jump over

9 c2b

 

Every 2 min x 5 rds

3 power clean 185/103

6 hspu (strict)

9 push ups  

Up to 50 DU

Motivation

 

Strength

 Muscle up progressions