ROOKIE
A.
4 Rounds for time:
Run 200 meters
10 Power Clean
Run 200 meters
10 Front Squat
Run 200 meters
10 Shoulder to Overhead
INTERMEDIATE
A.
Snatch 1RM
B.
4 Rounds for time:
Run 200 meters
10 Power Clean 60/40kg
Run 200 meters
10 Front Squat 60/40kg
Run 200 meters
10 Shoulder to Overhead 60/40kg
COMPETITORS
A.
Every 3 min on the min for 12 minutes:
3RM Overhead Squat
(to be taken from the ground, only 1 attempt in 3 min).
B.
For time:
100 Chest to Bar Pull Ups
(cap time 6 min)
C.
For time:
100 Push Ups
(Cap time 5 min)
D.
For time:
100 Sit ups
(Cap time 4 min)
E.
For time:
100 Squats
(Cap time 3 min)
F.
100 Double Unders
(Cap time 2 min)
G.
AMRAP 6min:
21 Thrusters 40/25kg
21 Box Jumps 24/20”