Level 1

For Time

500m row

12 Squat Clean 

500m row

10 Squat Clean 

500m row

8 Squat Clean 

Level 2

For Time

500m row

12 Squat Clean 65/45

500m row

10 Squat Clean 95/65

500m row

8 Squat Clean 115/85

Level 3

For Time

500m row

12 Squat Clean 95/65

500m row

10 Squat Clean 135/95

500m row

8 Squat Clean 185/125

Level 4 

For Time

500m row

12 Squat Clean 135/95

500m row

10 Squat Clean 185/125

500m row

8 Squat Clean 225/155

Motivation

 

Strength

Front squat

8×2 reps,

add weight each round, every 60 sec