Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift

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

Then 25 Minutes:

5x
4 “Squat to Box” Squats
Sets across: all work sets at the same weight – 80% of working 1RM Box Squat (or 10# more than last week)
Rest 3 minutes between sets.

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute (except for the first minute–the getups should take almost a whole minute for two reps).

A.
3x EMOM
1/1 Getup
10 Double Kettlebell Squats
10 Push-up Plus (focus on scapular retraction as you begin the movement and protraction when press back up)
10-20 yard Broad Jumps (10 yd = half the distance of the turf)
30 seconds Reverse Table

**Rest 2 minutes between circuit A and B**

B.
3x EMOM
1/1 Getup
10 Russian Step-ups R
10 Russian Step-ups L
20 Swings
30 seconds Plank Shoulder Taps

Conditioning

“Punks in the Back”

10 Minutes AMRAP
20 Alternating Reverse Lunges
10 Pull-ups

L4 – Double Kettlebells (22/16) in Front Rack position, Chest to Bar
L3 – DKB Rack lunges (20/14), chin over bar
L2 – Goblet Lunges, band assisted pull-ups
L0/1 – BW lunges, ring rows (OR same as L2)