Level 1
Three Rounds of 5 minute AMRAP
Round 1: 5 min
9 Power Clean (115/85#)
9 Box Jump Overs (24/20″)
Rest 5 minutes
Round 2: 5 min
6 Power Clean (135/110#)
6 Box Jump Overs
Rest 5 minutes
Round 3: 5 min
3 Power Cleans (185/135#)
3 Box Jump Overs
Level 2
Three Rounds of 5 minute AMRAP
Round 1: 5 min
9 Power Clean (115/85#)
9 Box Jump Overs (24/20″)
Rest 5 minutes
Round 2: 5 min
6 Power Clean (135/110#)
6 Box Jump Overs
Rest 5 minutes
Round 3: 5 min
3 Power Cleans (185/135#)
3 Box Jump Overs
Level 3
Three Rounds of 5 minute AMRAP
Round 1: 5 min
9 Power Clean (115/85#)
9 Box Jump Overs (24/20″)
Rest 5 minutes
Round 2: 5 min
6 Power Clean (135/110#)
6 Box Jump Overs
Rest 5 minutes
Round 3: 5 min
3 Power Cleans (185/135#)
3 Box Jump Overs
Level 4
Three Rounds of 5 minute AMRAP
Round 1: 5 min
9 Power Clean (115/85#)
9 Box Jump Overs (24/20″)
Rest 5 minutes
Round 2: 5 min
6 Power Clean (135/110#)
6 Box Jump Overs
Rest 5 minutes
Round 3: 5 min
3 Power Cleans (185/135#)
3 Box Jump Overs
Daily Strength
Deadlift
10-8-6-4-2
Home Workout
Warm Up:
3 Rounds:
20 Jumping Jacks
5/5 Spider Lunges with a Twist
5 Burpees
Workout:
3 rounds:
5 min AMRAP
5 min rest between rounds
6 Sit Ups
6 Push Ups
12 Alternating Lunges
