Level 1
WOD
AMRAP 18mins:
10 Knee Raises
10 DB Power Cleans (15kg/10kg)
15 Box Jumps w. step down (24, 20)
Strength
3 Rounds of:
1a) DB or KB Split Squats x 8 ea. Rest 30s.
1b) Lateral Raises x 15. Rest 30s.
1c) Hollow Hold x 20s
Level 2
WOD
AMRAP 18mins:
5 Toes to Bar
10 DB Power Cleans (20kg/15kg)
15 Box Jumps(24, 20)
Strength
3 Rounds of:
1a) DB or KB Split Squats x 8 ea. Rest 30s.
1b) Lateral Raises x 15. Rest 30s.
1c) Hollow Hold x 20s