Level 1
2 Rounds each of A and B (4 total)
5 minute AMRAPs 2 min rest between
(A)
10 Cal Row
10 Ab Mat Sit Ups
10 Front Squats (45/30#)
(B)
10 Cal Row
10 Power Clean (45/30#)
10 Should to Overhead (45/30#)
Level 2
2 Rounds each of A and B (4 total)
5 minute AMRAPs 2 min rest between
(A)
10 Cal Row
10 Ab Mat Sit Ups
10 Front Squats (65/45#)
(B)
10 Cal Row
10 Power Clean (65/45#)
10 Should to Overhead (65/45#)
Level 3
2 Rounds each of A and B (4 total)
5 minute AMRAPs 2 min rest between
(A)
10 Cal Row
10 Ab Mat Sit Ups
10 Front Squats (95/65#)
(B)
10 Cal Row
10 Power Clean (95/65#)
10 Should to Overhead (95/65#)
Level 4
2 Rounds each of A and B (4 total)
5 minute AMRAPs 2 min rest between
(A)
10 Cal Row
10 Ab Mat Sit Ups
10 Front Squats (135/95#)
(B)
10 Cal Row
10 Power Clean (135/95#)
10 Should to Overhead (135/95#)
Daily Strength
KB Complex (1 KB)
Every 90 seconds for 6 rounds
1 round =
Right Arm – 3 Suitcase DL, 3 Shoulder to Overhead, 6 Split Snatch (alternate which foot is in front)
Left Arm – 3 Suitcase DL, 3 Shoulder to Overhead, 6 Split Snatch (alternate which foot is in front)
Daily Motivation
Make the most of our day, you don’t have anything better to do.
