Warmup
0:00 – 15:00
Super Dynamic Warmup
Instructor Mobility

15:00 – 25:00
Movement-specific practice

Conditioning

25:00 – 55:00

Levels 2-4

“Dirty Ponytail”

Barbell Complex:
Deadlift
Bent Over Row
Hang Power Clean
Front Squat
Strict Press
Back Squat
Good Morning
Behind the Neck Power Jerk (or Push press from the front)

2 unbroken sets of 8 reps each movement, then:

4 unbroken sets of 3 reps of each movement, adding weight when possible.

Special rules for plate loading:
You may have at most 2 pair of the same size weights as indicated below.

L3/4 – men may only add 25 and 45# plates (in any combination), women – 15 and 25# plates
L2 – men may only add 15# plates, women – 10# plates

For example, a L2 woman could either use 55 or 75#, a L4 man could do 95, 135, 145, 185, 225.
If you cannot complete the complex unbroken with ANY extra weight, just do 5 total sets of 8 reps with the empty bar.

Level 1

Kettlebell Complex:
Deadlift
Swing
Bent Over Row
Dead Clean
Press
Windmill
Squat
Push Press

Switch Hands and Repeat.

2 unbroken sets of 5 reps of each movement, then:

4 unbroken sets of 3 reps of each movement, adding weight when possible OR switching to a DOUBLE KB complex (for the windmill have one bell hanging down toward the floor while the other is overhead).

55:00 – 60:00
Coach’s choice stretches