Jump Rope 3 Minutes
10 Downdog Pushups
Levels 2-4 will all run through the Snatch Progression together as a group and then continue on their own for the lifts.
Levels 0/1 will go right to the Kettlebell circuit after the warmup.
Then work up to a ONE REP MAX Snatch.
10 Double Kettlebell Reverse Lunges
10/10 Single arm rows
5 Jump Squats (use half the weight of your 2KB lunges)
30 seconds Hollow Hold (you can break it into mini holds, 3×10 seconds if necessary, but get all 30 seconds before moving on)
30 seconds Arch Hold (superman)
60 seconds Rest
***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, pull-ups, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.
(12 minute limit)
Double Kettlebell (or Dumbbell) Squats
L4 – Ring or Bar Muscle ups, 24/18k
L3 – 20/14
L2 – banded pull-ups, no Rx weight
10 Ring Rows
10 Box dips
5/5 Single KB Clean and Squat