Level 1

4×4 Front Squat

Then

10 Turkish Get Ups

Then

3 Sets for times:

7 Bench Press

400m Run

3 Minute Rest

Level 2

SKILL

Jerk

3 sets of 2 reps

Split Jerk

3 sets of 2 reps

METCON

200m Run

15x OHS 95/65

50x Double Unders

50x Sit ups

200 Run

21x KB Swing 53/35

12x Pull ups

200 Run

30x Box Jumps

30x Wall Balls 20/15

 

Competition

Active recovery. Go do something fun, not fitness related.

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