LEVEL 2
Strength – 20min
Work for 10min on Technique drills of :High reps  Push Jerk
Immediately followed by :
Every 2min x 5 sets (10min)
6 push jerk  t&g – increase load each set
5min transition time

Metcon – 8min
Athens Throwdown ’17 qualifier wod 3
For time:
Buy In: 40 front step lunges @60/40kg , 40/30
Then:30 double unders/single unders
21 overhead squat
50 jump rope
15 oh squat
70 jump rope
9 oh squat
Time cap 8min


LEVEL 1
Strength – 20min
Every 2 min x 10 set
10 wall ball + 6 dip
After  set 5, try out with a heavier mb ,work though on perfect form, also try to scale up the dips.
5min transition time


Metcon – 8min
For time
40 russian kb swings
7 burpees
40 mb sitps
7burpees
40 kb goblet stricts presses
7 burpees