Level 1
Three Part:
0-10 min
600 meter run
max rounds of Cindy
5 Ring Rows
10 Elevated Push Ups
15 Squats
10-20 min
600 meter run
Max reps Power Cleans (65/45#)
20-30 min
600 meter run
Max Reps
Burpee Knee Raises
Level 2
Three Part:
0-10 min
800 meter run
max rounds of Cindy
5 Ring Rows
10 Push Ups
15 Squats
10-20 min
800 meter run
Max reps Power Cleans (95/65#)
20-30 min
800 meter run
Max Reps
Burpee Knee Raises
Level 3
Three Part:
0-10 min
1000 meter run
max rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats
10-20 min
1000 meter run
Max reps Power Cleans (135/95#)
20-30 min
1000 meter run
Max Reps
Burpee Toes to Bar
Level 4
Three Part:
0-10 min
1200 meter run
max rounds of Cindy
5 Pull Ups
10 Push Ups
15 Squats
10-20 min
1200 meter run
Max reps Power Cleans (225/155#)
20-30 min
1200 meter run
Max Reps
Burpee Toes to Bar
Strength
2 Rep Hang Snatch
Work up to your heaviest set of two reps.
Daily Motivation
The run should take no longer than 6 minutes.
