Warmup
Dynamic Athletic Movement

Hip Mobility Series
10 Downdog Push-ups

Lift

Levels 3/4

21 Minutes E3MOM
3 Power Clean + Jerk
Increase load every set until form breaks down.

Level 2
Warmup with Power Clean Progression, then:

5x
3 Hang Power Clean + Push Press (75% of 1RM PP)
Rest 30 seconds
8/8 Single Arm KB Row

Levels 0/1

5x
5 Kettlebell Clean and Push Press (Single or Double KB)
Rest 30 seconds
5 Broad Jumps
Rest 30 seconds
8/8 Single Arm KB Row
Rest 60 seconds

Conditioning

“Rend It”

AFAP
(15 minute limit)

25 Burpees
5 Toes to Bar
20 Burpees
10 Toes to Bar
15 Burpees
15 Toes to Bar
10 Burpees
20 Toes to Bar
5 Burpees
25 Toes to Bar

L4 – aim for under 12 min
L3 – aim to finish
L2 – sub kipping knee tuck/knees to elbows if necessary
L0/1 – sub butterfly situps

Post max C+J and workout scores on whiteboard for Level 4 members who do the workout as Rx only.
If you want your lifts/time on the board, take the test.