Level One
5 Rounds
200m Run
30 Double Unders
12 Deadlifts 115#/75#
9 Hang Power Cleans
6 Jerks
3 Burpees Over Bar
Post time.
Level Two
4 Sets
20 Calories on Assault Bike
10 Thrusters 95#/65#
5 Burpee Box Jump Overs 24″/20″
– Rest 1 minute –
+
3 Rounds
200m Run
5 Hang Power Snatches
10 Alternating Overhead Lunge Steps
15 GHD Sit Ups
Post time minus 3 minutes for first part and time for second part.
Weight Vest 20#/14#
3 Rounds
600m Run
100 ft. Bear Crawl
15 DB Thrusters Right Arm 35#/25#
5 Box Jumps 20″
15 DB Thrusters Left Arm
5 Burpees
Post time.
La Mesa Workout Blog 
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