Workout of the Day
Strength of the Day                                                Deadlift: 10 minutes to establish a 5 rep Max
 

Level 1: 12 Minute AMRAP of:

 

5 Power Cleans 

5 Knees to Elbows

10 Wall Ball Shots

 

Score is total Reps.  Each Round counts as 20 reps

 

 

Level 2: 12 Minute AMRAP of:

 

5 Power Cleans 95/65#

5 Knees to Elbows

10 Wall Ball Shots, 20/14# 

 

Score is total Reps.  Each Round counts as 20 reps

 

Level 3: 12 Minute AMRAP of:

 

5 Power Cleans 135/80#

10 Toes To Bar

15 Wall Ball Shots, 20/14#

 

Score is total Reps.  Each Round counts as 30 reps

 

 

Level 4: 12 Minute AMRAP of:

 

5 Power Cleans 165/110#

10 Toes To Bar

15 Wall Ball Shots, 20/14# 

 

Score is total Reps.  Each Round counts as 30 reps

3 sets of 20 supermans