All Levels:

 

A. Push jerk:

3-3-3-3-3

 

B. 10 min. Pistol practice

 

C. 5 Rounds for time:

20 Wall ball shots 20/14 lbs

20 Power cleans 95/65 lbs

 

 

Advanced Class:

 

A. Push jerk:

3-3-3-3-3

 

B 3x 20 Pistols

Rest 60 sec. between the sets

 

C. 0-10 min.:

3 Rounds of:

10 Clean & Jerks 135/95 lbs

20 Wall ball shots 20/14 lbs

10-20 min.:

50 Burpee box step-overs (20 inch) w. 45/25 lbs in each arm

 

D. One attempt of ME rope pull-ups