Level 1
Strength
Every 90sec for 7:30
3 Hang Power Snatch below Knee
WOD
For time:
21-15-9
KBS (24kg/16kg)
Push-Ups
Push Press (45kg/30kg)
Level 2
Strength
Every 90sec for 7:30
3 Hang Power Snatch below Knee
WOD
For time:
21-15-9
KBS (32kg/24kg)
Ring Dip(muscle up station)
Push Press (60kg/40kg)
Finisher
50 Banded Pull-aparts behind the neck
50 Bent-over rear lateral raises (light)