Level One
5 Rounds
3 Back Squats 205#/145#
200m Run
+
5 Rounds
14 Alternating DB Snatches 35#/25#
7 Pull Ups
14 DB Overhead Walking Lunges
7 Squat Thrusts
Post time.
Level Two
21 – 15 – 9
Power Snatches 75#/55#
X2 Double Unders
– Rest 2 minutes –
3 Rounds
20/15 Calories on Assault Bike
10 Hang Power Clean and Jerks 115#/75#
10 CTB Pull Ups
– Rest 2 minutes –
800m Run
Post time minus 4 minutes.
Old School
50 Wall Ball 20#/14#
200m Run
50 Overhead Walking Lunges
200m Run
50 KB Swings 53#/35#
200m Run
50 GHD Sit Ups
200m Run
50 Goblet Squats
200m Run
Post time.
La Mesa Workout Blog 
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