Level 1 & 2
Strength
1) 4 Pause Front Squat(3sec) Every 90sec for 9mins @65%
2) 2 Power Snatch: EMOM for 6mins @75%
WOD
For time:
Run 400 Meters
50 Thrusters (30kg/20kg)
Run 400 Meters
# 10:00 Cap
Level 2
Strength
1) 4 Pause Front Squat(3sec) Every 90sec for 9mins @65%
2) 2 Power Snatch: EMOM for 6mins @75%
WOD
For time:
Run 400 Meters
50 Thrusters (42.5kg/30kg)
Run 400 Meters
# 10:00 Cap
