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:

7x
2 “Reset” Deadlifts (release the bar on the floor and reset your position every rep)
Sets across: all work sets at the same weight – 85% of your working 1RM (or 10# heavier than last week)
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

Conditioning

Levels 3/4
10 Minute Running Clock

0:00 – 5:00 Minutes (10 rounds)
Every 30 seconds
10 Kettlebell Swings

5:00 – 10:00
AMRAP
Handstand Pushups

L4 – 32/24
L3 -28/22

Levels 0-2
10 Minutes EMOM
15 Kettlebell Swings