Level 1
14 Minutes E120 (7 Sets)
Hang Clean (Above Knee) + Hang Clean (Below Knee)
Then
3 Rounds For Time
15 DB Thrusters 30/20#
20 Front Rack Reverse Alternating DB Lunges 30/20#
20 C2B Pull-ups
Level 2
14 Minutes E120 (7 Sets)
Hang Clean (Above Knee) + Hang Clean (Below Knee)
Then
3 Rounds For Time
15 DB Thrusters 45/30#
20 Front Rack Reverse Alternating DB Lunges 45/30#
9 Bar Muscle-ups
Optional Work
3 Tough Sets of:
Weighted GHD Hip Extension x 5 @10X3
3 Tough Sets of
Glute Ham Raise x 6-8
Accumulate 2 Minutes Per Side
Side Plank
(Elevate Top Leg For a Greater Challenge)