Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
10 Minutes:
Barbell Clean and Jerk Progression
Then practice with manageable weight

Then 25 Minutes:

Levels 2-4

7x
2 “Paused” Bench Press
Sets across: all work sets at the same weight – 85% of working 1RM
Rest 3 minutes between sets.

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute.

A.
3x
10 Seated Press
16 Ring Rows
24 Alternating Swings
30 seconds Side Plank R
30 seconds Side Plank L

Rest two minutes between Circuit A and B.

B.
3x
10 Floor Press
12 Single Arm Row R
12 Single Arm Row L
30 seconds Hang Knee Tucks (pause for 2 seconds with knees up each rep)
30 seconds Plank Up/Down

Conditioning
“The Fragile”

All Levels
10 Minutes AMRAP

15 Ball Slams
15 Swings
15 Butterfly Situps