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:

5x
6 “Squat to Box” Squats
Sets across: all work sets at the same weight – 75% 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
9 Double Kettlebell Squats
9 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
9 Russian Step-ups R
9 Russian Step-ups L
18 Swings
30 seconds Plank Shoulder Taps

Conditioning

“Dragon Energy”

10 minute limit

Level 3/4
3x AFAP

15 Box Jumps
20 Wall Balls
25 Toes to Bar
75 Double Unders

L3 – 25 Double Unders if necessary

Level 2
3x AFAP

125 Single Unders
15 Box Jumps
15 Wall Balls
15 Knees to Elbows

Levels 0/1
10 minutes AMRAP

100 Single Unders
10 Box Jumps
10 Hang Knee Tucks
10 Wall Balls