Level One
E3M for 36 minutes
1st 3 minutes: 200m Run + 5 Squat Cleans 135#/95#
2nd 3 minutes:500m Row
3rd 3 minutes: 30 Double Unders + 5 Pull Ups + 5 Burpees
Post Rx or cycles completed.
Level Two
30 Muscle Ups
– Rest 3 minutes –
12 – 15 – 18
Hang Power Snatches 75#/55#
Overhead Squats
Squat Thrusts Over Bar
– Rest 3 minutes –
25 Calories on Assault Bike
25 Push Jerks 135#/95#
25 Calories on Assault Bike
Post time minus 6 minutes.
Weight Vest
20#/14#
1 Mile Run
+
50 Step Ups 20″
50 Alternating DB Hang Snatches 35#/25#
50 Squats
50 Walking Lunges
+
1 Mile Run
Post time.
La Mesa Workout Blog 
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