Warmup
Speed Ladder
Hip Mobility
10 Downdog Pushups

Lift
15 Minutes

Levels 2-4
Clean Progression

Then,
10 minutes E2MOM (5 Sets)

2 x [Clean Pull + Hang Clean + Clean] at 80% 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

“Black Lotus”
25 Minute Limit

Levels 3/4
As fast as possible.
Increase weight on Cleans every round.

100 Double Unders
6 Pull-ups
15 Power Cleans
75 Double Unders
9 Pull-ups
12 Power Cleans
50 Double Unders
12 Pull-ups
9 Power Cleans
25 Double Unders
15 Pull-ups
6 Power Cleans

L4 – chest to bar, 95/65, 135/85, 155/105, 185/125
L3 – chin over bar, 95/65, 115/75, 135/85, 155/95

Level 2
5 rounds AFAP
125 Single Unders
10 Pull-ups
10 Sandbag Cleans

Level 0/1
5 rounds AFAP
10 Double Kettlebell Cleans
15 Ring Rows
125 Single Unders