“AFC Richmond”

Level 3:
Complete as many rounds as possible in 20 mins of:
10 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
5 L/5 R Dumbbell Box Step-ups, 50/35 lbs, 24″/20″
20 Air Squats
Single Arm Dumbbell Overhead Carry, 50/35 lbs, L 50 ft/R 50 ft

Level 2:
Complete as many rounds as possible in 20 mins of:
10 Alternating Dumbbell Hang Clean & Jerks, 35/25 lbs
5 L/5 R Dumbbell Box Step-ups, 35/25 lbs, 24″/20″
20 Air Squats
Single Arm Dumbbell Overhead Carry, 35/25 lbs, L 50 ft/R 50 ft

Level 1:
Complete as many rounds as possible in 20 mins of:
10 Alternating Dumbbell Hang Clean & Jerks, 25/15 lbs
5 L/5 R Dumbbell Box Step-ups, 25/15 lbs
20 Air Squats
Farmers Carry, 35/25 lbs, 100 ft