We are excited to introduce our Member of the Month club!

We couldn’t think of anyone more deserving than Brock Gaston. Over the last few years, Brock has been volunteering his time teaching a self-defense class for us, hosted us on Dobbins Air Reserve Base (coming again soon! Bigger and better!) and has gone above and beyond helping some MVMNT members secure jobs and education slots. If you haven’t had the chance to meet Brock, seek him out. He’s a wealth of knowledge and is always ready to lend an ear.

Warmup
Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

Skill

5-10 Minutes

Levels 2-4

Barbell Snatch Progression

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Strength

Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Snatch Pull
Increase weight each set.

B. 12 Minutes E2MOM (6 sets)
3 Squat Snatch
Increase weight every set as long as your form stays on point.

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

E3MOM
3 [Snatch + Overhead Squat]
Increase weight only if your form holds.

Levels 0/1

6 Sets

3x R arm [Kettlebell Swing + High Pull + Snatch]
3x L arm
3x Cossack Squats (move side to side in a wide stance, squatting down 3 times on each leg – use a kettlebell or hold onto a gymnastic ring for counterbalance if necessary)
30 sec Hollow Body Hold

Conditioning

5-6 sets

Heavy! Sled Push
Then immediately perform 5 Box Jumps

L4 – 30″ or higher (stack plates on the box)
L3 – 30/24 or higher
L2 – make it challenging
L0/1 – don’t bust your shins, sub broad jumps if necessary