ROOKIE

A.
For time:
15 Clean
30 Kettlebell Swings
15 Double Unders
12 Clean
30 Kettlebell Swings
15 Double Unders
9 Clean
30 Kettlebell Swings
15 Double Unders

INTERMEDIATE

A1.
Muscle Clean
1-1-1-1
No Rest
A2.
Power Clean
3-3-3-3
No Rest
A3.
Pause Push Jerk
1-1-1-1
Rest 3 min

B.
For time:
15 Clean 60/40kg
30 Air Squats
100 Double Unders
12 Clean 60/40kg
30 Air Squats
100 Double Unders
9 Clean 60/40kg
30 Air Squats
100 Double Unders

ADVANCED

No class for this level today / Pas de cours pour ce niveau aujourd’hui.

COMPETITOR

A.
Low Bar Back Squat 1RM
(Rest 3-4min between attempts)

B.
Glute Ham Negatives
6-6-6-6
Rest 3min

C.
Alternating EMOM for 30min:
1. 200m Run
2. 6 Muscle Cleans 60/40kg
3. 6 Split Jerk 60/40kg
4. 6 Weighted Pull Ups
5. 200m Row

D.
Team 300 FY
(10min cap time)