Level 1

5min AMRAP

5 Power Snatch

10 Box Jump -Rest 4 mins- 5 Min Amrap

10 Hang Power Clean

5 Dumbell thrusters

Level 2

5min AMRAP

5 Power Snatch 65/42#

10 Box Jump 20″ -Rest 4 mins- 5 Min Amrap

10 Hang Power Clean 65/42#

5 Dumbbell thrusters 25/15#

Level 3

5min AMRAP

5 Power Snatch 75/53#

10 Box Jump 24″ -Rest 4 mins- 5 Min Amrap

10 Hang Power Clean 75/53#

5 Dumbbell thrusters 35/25#

Level 4 Rx

5min AMRAP

5 Power Snatch 95/68#

10 Box Jump 24″ -Rest 4 mins- 5 Min Amrap

10 Hang Power Clean 95/68#

5 Dumbbell thrusters 50/30#

Motivation

Strength

Front Squat  3 RM

Then AMRAP at 85% of todays 3 rep

Strategy

Strength: We’re really proud of the progress you’re all making on the squats. First make sure that you’re getting the full range of motion, then go heavy!

 

Metcon (WOD):Pick a weight based on the level you usually do, today’s not the day to do the red weight just because you can.

Go as fast as possible while still maintaining your best form. Really push yourself to go the full 5 minutes, knowing that you have a big break coming. Moving fast is the priority for today though, so if you burn out for the last little bit, we’re ok with that, as long as you’re really pushing.

Get more Awesome: 200 Cherry Pickers