Warmup
Run to Sessions
Hip Mobility
10 Downdog Pushups

Lift
35 Minutes

Levels 2-4 will all work on Push Jerk technique with PVC/Empty barbell together.
Levels 0/1 will go right to the Kettlebell Floor Press circuit after the warmup.

Levels 3/4
Push Jerk drills (10 minutes)
-Footwork only
-Behind the Neck Jerk
-Jerk (focus on elbow position at the beginning of the lift, and straight line bar path)

5 x 2
Power Clean and Push Jerk at 70% of Push Press

3 x 3
Press at 85% of 1RM (if you don’t have a recent 1RM, your heavy triple from 2 weeks ago should be about 85%)
Rest 2 minutes between sets.

3 x 3
Deadlift
85% of 1RM (if you don’t have a recent 1RM, your heavy triple from 2 weeks ago should be about 85%)
Rest 3 minutes between sets.

Level 2
Push Jerk drills (10 minutes)
-Footwork only
-Behind the Neck Jerk
-Jerk (focus on elbow position at the beginning of the lift, and straight line bar path)

5 x 2
Power Clean and Push Jerk at 70% of Push Press

3 x 3
Work up to a heavy triple Press.

3 x 3
Work up to a heavy triple Deadlift.

Levels 0/1

6x
5/5 Double Kettlebell Single Leg Deadlift
5 Seated Presses (sit on a 16″ box or a bench)
10/10 Single Arm Rows
10 Heavy Swings
30 seconds Downdog Stretch
90 seconds Rest

***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.

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