Level 1

3 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 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 3

3 Rounds for time:

400 Meter Run

10 Hang Power Cleans, 115/75#

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 10 minutes

Motivation

Strength

None

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. If you are doing leg raises then try to keep a steady pace. The leg raises should take no longer than 60 seconds. The goal is to have everyone complete the workout in less than 12 minutes.

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