LEVEL 1
A.) 5 Rounds for time:400m Run
30 Wall Ball
B.) 5xMax L-sit/hang or Tuck-sit/hang
LEVEL 2
A.) Sprints:
4 x 40m
3 x 60m
2 x 100m
1 x 200m
B.) Barbell Benchmark
I. 3x max unbroken Cleans, 100kg/70kg - all reps must be TNG, no resting in the hang.
II. 21-15-9 unbroken Back Squats each for time, 100kg/70kg - you must break between each set. If you are unable to complete the prescribed reps in a set you must re-start that set.
C.) Gymnastics
3 Rounds for max reps of:
1 min Muscle ups
1 min Box Jumps, 36/30"
1 min 5m Bear Crawl - set up 2 cones 5 meters apart, every time you go around a cone equals one rep.
I. 3x max unbroken Cleans, 100kg/70kg - all reps must be TNG, no resting in the hang.
II. 21-15-9 unbroken Back Squats each for time, 100kg/70kg - you must break between each set. If you are unable to complete the prescribed reps in a set you must re-start that set.
C.) Gymnastics
3 Rounds for max reps of:
1 min Muscle ups
1 min Box Jumps, 36/30"
1 min 5m Bear Crawl - set up 2 cones 5 meters apart, every time you go around a cone equals one rep.
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