Level 1
every 10 minutes for 3 Rounds:
30 Wall Ball
20 Clean and Jerk
10 Ring rows
Level 2
every 10 minutes for 3 Rounds:
40 Wall Ball 14/10
20 Clean and Jerk 75/53
10 pull up
Level 3
every 10 minutes for 3 Rounds:
40 Wall Ball 20/14
20 Clean and Jerk 115/73
10 CTB pullup
Level 4
every 10 minutes for 3 Rounds:
40 Wall Ball 20/14
20 Clean and Jerk 135/83
10 Muscle up
Tips & Tricks
Strength
Clean and Jerk heavy single
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