Level 1
For total reps:
10 minutes:
600m Run
AMRAP power clean
-2 minute rest-
8 minutes:
400m Run
AMRAP power Snatch
-2 minute rest-
4 minutes:
200m Run
AMRAP Push Press
Level 2
For total reps:
10 minutes:
600m Run
AMRAP power clean 75/53
-2 minute rest-
8 minutes:
400m Run
AMRAP power Snatch
-2 minute rest-
4 minutes:
200m Run
AMRAP Push Press
Level 3
For total reps:
10 minutes:
600m Run
AMRAP power clean 95/73
-2 minute rest-
8 minutes:
400m Run
AMRAP power Snatch
-2 minute rest-
4 minutes:
200m Run
AMRAP Push Press
Level 4
For total reps:
10 minutes:
600m Run
AMRAP power clean 135/105#
-2 minute rest-
8 minutes:
400m Run
AMRAP power Snatch
-2 minute rest-
4 minutes:
200m Run
AMRAP Push Press
Strength
3 x AMRAP @ 72% Bench
Get more Awesome: 3 way shoulder stretch with band, 2 minutes in pigeon/side