ROOKIE
A.
Power Snatch
3-3-3-3-3
Rest 3 min
B.
AMRAP 7 min:
3 Power Snatch
9 Wall Ball
INTERMEDIATE
A.
Back Squat
4-4-4-3-3-3
Rest 3min
B.
Set a Running Clock for 12 min:
1min KB Swings 32/24kg
1min Sit Ups
2min KB Swings 32/24kg
2min Sit Ups
3min KB Swings 32/24kg
3min Sit Ups
COMPETITOR
A.
Front Racked Alternating Reverse Lunges
12-12-12-12
Rest 2 min
B.
Dimel Deadlifts
20-20-20
Rest 2 min
C.
AMRAP 15min:
Run 200m
2 Squat Cleans 80/50kg
10 Toes to Bar