Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
30 Minutes

Levels 2-4
Snatch Progression

Then,
Work up to a One Rep Max Snatch (squat snatch if possible but power snatch is acceptable).

**If you are not ready to hit a 1RM today, then practice with heavier loads and you can establish a max on Friday.**

Then,
3 x 8
Paused Bench Press 75% of 1RM
Rest 3 minutes between sets.

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

A.
3x
6 Floor Press (you should try to go heavier than the last 4 weeks)
18 Alternating Swings
6 Box Dips
20 yd Down Dog Walk
30 Seconds Plank with kettlebell pull-through

Rest two minutes between Circuit A and B.

B.
3x
6 Seated Press R
6 Seated Press L
12 Single Arm Row R
12 Single Arm Row L
30 seconds Hang Knee Tucks (pause for 2 seconds with knees up each rep)

Accessory
These are not conditioning circuits. Rest as needed. (15 Minute limit)

Levels 3/4
3 Sets
6 Weighted Pull-ups (2 second hold with chin over bar)
12 Dips (2 second pause at bottom of dip)
3/3 Kettlebell Windmill

Level 2
3 Sets
6 Chest to Bar Pull-ups (2 second hold with chest on bar, use a band if necessary)
12 Dips
3/3 Windmill (kettlebell in bottom or top hand if possible)

Levels 0/1
3 Sets
12 Ring Rows
6 Push-ups (hold for 2 seconds at the bottom of the push-up with your chest one millimeter off the box/floor)
3/3 Windmill