Warmup
Speed Ladder

Skill
20-25 minutes
Levels 3/4
20 Weighted Pull-ups
50 Ring Dips
50 Toes to Bar
75 Step-ups R/L

Level 2
30 Pull-ups
50 Box Dips
50 Hanging Leg Lifts (lift to L position)
60 Step-ups R/L

Levels 0/1
50 Ring Rows
40 Box Dips
30 Hanging Knee Tucks
50 Step-ups R/L

Conditioning
‘Grace’
30 Clean and Jerks for time
Level 4 135/95
Level 3 115/75
Level 2 95/65
Level 0/1 Clean Practice