Level 1
Every 1 min for 16 mins, alternating between:
Run, 200 m
10 Ring Rows + Knee Raises
Run, 200 m
5 Hang Power Clean & Push Jerks (65/44)
Level 2
Every 1 min for 16 mins, alternating between:
Run, 200 m
10 Ring Rows + Knee Raises
Run, 200 m
5 Hang Power Clean & Push Jerks (95/65)
Level 3
Every 1 min for 16 mins, alternating between:
Run, 200 m
10 Pull-up + Toes-to-bars
Run, 200 m
5 Hang Power Clean & Push Jerks (135/95)
Level 4
Every 1 min for 16 mins, alternating between:
Run, 200 m
10 Pull-up + Toes-to-bars
Run, 200 m
5 Hang Power Clean & Push Jerks (205/155)
Strength
Hang Power Clean
3 rep Max
