Level 1

2 rounds for time:

30 Wall balls

20 Knee Raises

10 DB Squat Clean Thrusters

20 Banded Pull ups

30 DB Lunges

(Training note: we would like you to try and do big sets today, shoot to go unbroken! this means more rest in between exercises. )

Level 2

2 rounds for time:

30 Wall balls 14/10

20 L-Raises

10 DB Squat Clean Thrusters 20/10

20 Banded Pull ups

30 DB Lunges

(Training note: we would like you to try and do big sets today, shoot to go unbroken! this means more rest in between exercises. )

Level 3

2 rounds for time:

30 Wall balls 20/14

20 Toes to bar

10 DB Squat Clean Thrusters 25/15

20 Pull ups

30 DB Lunges

(Training note: we would like you to try and do big sets today, shoot to go unbroken! this means more rest in between exercises. )

Level 4 Rx

2 rounds for time:

30 Wall balls 20/14

20 Toes to bar

10 DB Squat Clean Thrusters 25/15

20 Pull ups

30 DB Lunges 25/15

*unbroken

(Training note: we would like you to try and do big sets today, shoot to go unbroken! this means more rest in between exercises. )

Motivation

 

 

Strength

Hang Power Clean 1RM

 

Mobility: Couch Stretch and foam roll like crazy