ROOKIE
A.
Front Racked Alternating Reverse Lunges
16-16-16-16-16 (8 each leg)
Rest 1min
B.
5 Rounds for time:
10 Box Jumps
10 Hanging leg raises
10 KB Swings
INTERMEDIATE
A.
Front Racked Alternating Reverse Lunges
16-16-16-16-16 (8 each leg)
Rest 1min
B.
5 Rounds for time:
10 Box Jumps 24/20”
10 Knees to Elbows
10 KB Swings 24/16kg
COMPETITOR
A.
Hang Squat Snatch
5-3-1-5-3-1
Rest 2 min
B.
EMOM for 10min
5 Overhead Squat
(start empty bar, add 10kg every min. until failure)
C.
AMRAP 12min:
12 KB Thrusters 24/16kg
11 KB Burpee Box Jumps 20” 24/16kg
12 KB Clean and Jerk 24/16kg
11 KB Burpee Box Jumps 20” 24/16kg