Level III
Shoulder to Overhead at 115/85
Penalty: 20 Double Unders
Front Rack Lunges at 115/85
Penalty: 5 Burpees
Repeat until time expires…
Level II
Shoulder to Overhead at 95/65
Penalty: 20 Single Unders
Front Rack Lunges at 95/65
Penalty: 5 Burpees
Repeat until time expires…
Level I
Shoulder to Overhead at 65/35
Penalty: 20 Single Unders
Front Squats at 65/35
Penalty: 5 Burpees
Repeat until time expires…
Each time the bar is dropped on either movement, you must serve the penalty. Once the penalty reps are completed, move to the next movement. The pattern continues until the clock expires. You may rest in the front rack position or overhead!
This is designed to motivate you to go a little deeper into each set before putting the bar down. Do your best to minimize the number of penalties you serve! GOOD LUCK!