Level 1
Strength
Work up to a heavy thruster
WOD
For time:
15 Hang Squat Clean Thrusters(45kg/30kg)
12 Burpee Pull-Ups
9 Hang Squat Clean Thrusters(45kg/30kg)
Level 2
Strength
Work up to a heavy thruster
WOD
For time:
15 Hang Squat Clean Thrusters(60kg/40kg)
12 Ring Muscle-ups
9 Hang Squat Clean Thrusters(60kg/40kg)