Level 1 & 2
Strength / Skill
5 Sets of:
1a) Overhead Squat 4-5 reps @ 60% of 1RM
1b) Ring or Bar Muscle-ups 60sec of work
WOD
AMRAP in 4mins:
DB Power Clean + Front Squat (20kg/15kg)
Rest 2min
AMRAP in 4mins:
Alternating DB Snatches (20kg/15kg)
Rest 2min
AMRAP in 4mins:
Front Rack DB Walking Lunges (20kg/15kg)
Rest 2mins
AMRAP in 4mins:
Renegade Rows + Push-up (20kg/15kg)
*Score = total reps