Level 1

6 Total Rounds:

2 Min AMRAP 1 Min Rest

A) 5 Hang Power Snatch 

40 Jump Rope

B) 10 Knee Raises

10 Alternating Lunges with a 33/20# DB on shoulder **make sure to switch the shoulder it is on

Level 2

6 Total Rounds:

2 Min AMRAP 1 Min Rest

A) 5 Hang Power Snatch 65/45

20 Double Unders

B) 10 Knee Raises

10 Alternating Lunges with a 35/25# DB on shoulder **make sure to switch the shoulder it is on

Level 3

6 Total Rounds:

2 Min AMRAP 1 Min Rest

A) 5 Hang Power Snatch 95/65

40 Double Unders

B) 10 Toes to Bar

10 Alternating Lunges with a 40/30# DB on shoulder **make sure to switch the shoulder it is on

Level 4 Rx

6 Total Rounds:

2 Min AMRAP 1 Min Rest

A) 5 Hang Power Snatch 115/75

40 Double Unders

B) 10 Toes to Bar

10 Alternating Lunges with a 50/35# DB on shoulder **make sure to switch the shoulder it is on 

Motivation

My favorite time of the day is picking up Dallin and Ryan from school.  They ride their bikes from the gym to school and then we ride back after.  Dallin is in 6th grade this year while Ryan is in 3rd.  Monday I observed Dallin waiting outside Ryan’s classroom for her to get out.  These are great moments.  They have a unique bond and I am grateful for it.  

Strength

Muscle cleans

3 reps on the minute x7 min