Level 1

Rounds for time:

400 Meter Run

10 Hang Power Cleans,

20 Leg Raises (Lying on your back while holding on to a post, raise your legs until they touch the post and then return them to the ground.  Keep your legs as straight as possible)

Level 2

3 Rounds for time:

400 Meter Run

10 Hang Power Cleans, 75/55#

20 Hanging  L-Raises

Level 3

3 Rounds for time:

400 Meter Run

10 Hang Power Cleans 115/73#

20 Toes To Bar

Level 4 Rx

3 Rounds for time:

400 Meter Run

10 Hang Power Cleans 155/105#

20 Toes To Bar

*Sub 9

Motivation

No matter how slow you’re going, you’re still lapping everyone on the couch.

Strength

Back Squat 3 x 10

Strategy

Workout Strategy

Your goal should be to complete the run between 1:40 -2:30.  The Hang Power cleans should be done without break (30 seconds).  Toes to Bar we have seen are a major weakness in the gym.  Keep these in small sets.  If you do 5 every 15 seconds they will take 60 seconds. The leg raises should take no longer than 60 seconds.  The goal is to have everyone complete this workout in less than 12 minutes.
Compare to Monday July 7th, 2014

Get more awesome:  forearm/shoulder mobs