Level 1
Strength
1) 4 Pause Front Squat(3sec) Every 90sec for 9mins @60%
2) 2 Power Snatch: EMOM for 6mins @70%
WOD
For time:
30 Deadlifts (50kg/35kg)
10 Burpee Pull-Ups
20 Front Squats (50kg/35kg)
20 Ring Rows
10 Power Snatch (50kg/35kg)
30 Knee Raises
# 12:00 Cap
Level 2
Strength
1) 4 Pause Front Squat(3sec) Every 90sec for 9mins @60%
2) 2 Power Snatch: EMOM for 6mins @70%
WOD
For time:
30 Deadlifts (70kg/45kg)
10 Bar Muscle-ups
20 Front Squats (70kg/45kg)
20 C2B Pull-ups
10 Power Snatch (70kg/45kg)
30 T2B
# 12:00 Cap
