LEVEL 2
Strength -14min
Every 2min x 7set
3 High hang Power Snatch + 6 dips
increase load each set

5min transition time

Metcon – 12min
25-20-15 for time
Wall Ball*
box jumps
*after each round, run 400m

LEVEL 1
Strength -14min
Every 2min x 7set
8-10 Ring push ups + 8-10 hollow rocks

5min transition time

Metcon -12min
21-15-9 for time
Thrusters @25-30/15-20kg
Burpees over the bar
after each round do 2 wall climbs – not for intro athletes.
Time cap 12min