BEGINNERS
21 Power Clean 30-40kg/25-30kg
450m run
18 FS
450m run
15 Thrusters
450m run
9 PJ
450m run
TC 15′
—————
INTERMEDIATE
1 – 5 x 30” max effort – 30” 200 wat BIKE
rest 1
2 – 1250m row – 250m row max effort | 250m row 70% | 250m row max effort | 250m row 50% | 250m row max effort
rest 1
3- 1000m run tc 5′