ROOKIE
A.
9 Rounds for time:
10 Pull ups (use a jump)
10 Medball Clean to Wall Ball
100m Run with Medball
(in teams of two, only one athlete working at a time, share the load as needed)
INTERMEDIATE
A.
Power Clean
2-2-2-2-2
Rest 2 min
Loading 87.5%
B.
For time:
30 Row (calories)
30 Burpees over the bar
30 Hang Power Cleans 60/40kg
COMPETITOR
A.
Deadlift 1RM
B.
Anderson Front Squat
5-5-5-5
Rest 2 min
C.
For Time:
800m Run
30 Hang Squat Snatch 40/25kg
400m Run
30 Power Clean 40/25kg