LEVEL ONE
EMOM for 15 minutes
1st minute: 1 Squat Clean + 1 Jerk *AHAP
2nd minute: 20 Plate Russian Twists 25#/15# R+L=1
3rd minute: 10 Single Leg Plate Hops each leg
+
5 Sets
15/12 Calories on Assault Bike
7 Hang Power Snatches 75#/55#
3 Burpees Over Bar
– Rest 1 minute –
Post load and time minus 4 minutes.
LEVEL TWO
Snatch *AHAP
+
Bench Press 5 X 5
*All sets at 85% 1 RM.
Post loads.
OLD SCHOOL
1 Mile Run
+
3 Rounds
15 Plate Clean and Press 35#/25#
20 Plate Overhead Walking Lunges
15 Skater Plyos R+L=1 4′
+
1 Mile Run
Post time.
La Mesa Workout Blog 
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