Warmup
Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Lift
15 Minutes

Levels 2-4
Clean Progression

Then,
10 minutes E2MOM (5 Sets)

2 x [Clean Pull + Hang Clean + Clean] at 85% of 1RM Clean

L3/4 – squat cleans
L2 – power cleans if necessary

Level 0/1

5 Sets
1/2 Getup (up to standing)
3x (same hand)
1 Swing
1 Clean
1 Squat
1 Press
1/2 Getup (down to supine)
Switch hands and repeat

Conditioning

“Hermetic Order of the Golden Dawn”

24 Minutes E4MOM (6 rounds)

Level 3/4

Double Unders
Toes to Bar
Power Cleans

L4 – 50 DU, 15 T2B, 8 PC – 155/125
L3 – 50 DU or 20 DUs if you can’t string them consistently, 12 T2B, 6 PC – 135/95
L2 – 125 SUs, 10 Knees to Elbows, 5 PC – 95/65

Level 0/1

15 Wall Balls
10 Hanging Knee Tucks
60 seconds Jump Rope