Level 1
Strength
EMOM for 12mins:
ODD Minutes: 2 Split Jerks @75%
EVEN Minutes: 15-20s Hollow Hold
WOD
5 Rounds for time:
12 Knee Raises
9 Hang Power Cleans (45kg/35kg)
6 S20 (45kg/35kg)
Finisher
1a) DB Hammer Curls:
3 x 10-12. Rest 60s.
1b) DB Rolling Tricep Extensions:
3 x 15. Rest 60s.
Level 2
Strength
EMOM for 12mins:
ODD Minutes: 2 Split Jerks @75%
EVEN Minutes: 15-20s Hollow Hold
WOD
5 Rounds for time:
12 Toes to bar
9 Hang Power Cleans (70kg/45kg)
6 S20 (70kg/45kg)
Finisher
1a) DB Hammer Curls:
3 x 10-12. Rest 60s.
1b) DB Rolling Tricep Extensions:
3 x 15. Rest 60s.