Warmup
Jump Rope 3 minutes
Hip Mobility
10 Downdog Pushups

Lift

Levels 2-4
10 Minutes:
Barbell Snatch Progression
Then practice with manageable weight

Then 25 Minutes:

6x
4 “Reset” Deadlifts (release the bar on the floor and reset your position every rep)
Sets across: all work sets at the same weight – 80% of your 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 Double Kettlebell Single Leg Deadlift R
10 Double Kettlebell Single Leg Deadlift L
30 seconds Clean and Push Press R
30 seconds Clean and Push Press L
30 seconds Downdog Stretch

Rest two minutes between Circuit A and B.

B.
3x
10 Heavy Sumo Deadlift (hold for 2 seconds at the top with max effort glute contraction)
10 Double Kettlebell Strict Press
30 seconds Windmill R
30 seconds Windmill L
30 seconds Leg Lowers

Core

3x
40 yd Suitcase Carry Right
30 Plank Shoulder Taps
40 yd Suitcase Carry Left
10 Ab Wheel Rollouts

L3/4 – add 10 Sandbag Getups before every round