Shoutout to all the MVMNT members who “volunteered” this weekend at Regionals including Niki, Mark & Nayoung!

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
30 Minutes

Levels 2-4 will all run through the Snatch Progression together as a group and then continue on their own for the lifts.
Levels 0/1 will go right to the Kettlebell Squat circuit after the warmup.

Levels 3/4
Snatch Progression

Then,
5 x 2
Power Snatch + Hang Squat Snatch + Overhead Squat 70% of 1RM Squat Snatch

Then,
5 x 1
Back Squat 95% of 1RM
Rest 3 minutes between sets.

Level 2
Snatch Progression

3 x 3
Hang Power Snatch 70% of 1RM Power Snatch

Then,
3 x 2
Back Squat at 5% heavier than last week’s triples.
Rest 3 minutes between sets.

Levels 0/1

6x
8 Double Kettlebell Squats
10 Ring Rows
5 Jump Squats (use half the weight of your 2KB squat)
30 seconds Hollow Hold (you can break it into mini holds, 3×10 seconds if necessary, but get all 30 seconds before moving on)
30 seconds Arch Hold (superman)
60 seconds Rest
***If you finish 6 sets and the other Levels are still working, ask the coach to help you with a skill–handstand hold, pull-ups, Turkish Get-up, etc.*** However if you are finishing ten minutes early, you’re probably going too light or not giving maximum effort on the exercises. Don’t rush from one exercise to the next, take your time and recover so you can give each rep everything you’ve got.

Conditioning

5x
20 yd Heavy Sled Push
Rest
10 Ab wheel rollouts
Rest