Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift

Levels 2-4
10 Minutes:
Barbell Clean and Jerk Progression
Then practice with manageable weight

Then 25 Minutes:

7x
2 “Squat to Box” Squats
Sets across: all work sets at the same weight – 85% 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

We did this one on the first day of the cycle. Try to beat your score from then.

“The Fateful Step”

4 Rounds AFAP (12 minute limit)
8 Front Squats
16 Push-ups
48 Double Unders

L4 – 155/115
L3 – 135/95, 24 DUs
L2 – 115/75 (OR 2KBs 2×20/14), 16 mixed DUs (OR 120 Singles)
L0/1 – Goblet Squats, box push-ups, 100 Singles