Warmup

Dynamic Athletic Movement

3 x Single Kettlebell Warmup Flow
– use a light kb, do not put it down or rest until the entire circuit is completed, rest a minute between sets

10 Goblet Squats
5 Two Hand Swings
10 Alternating Swings (switch hands at the top)
5 Clean + Push Press R/L
1 Reverse Getup R/L

Lift

Levels 3/4
5 x 1+1+1 @ 75%
Clean Pull + Tall Hang Power Clean + Above the Knee HPC

Level 2
Clean Progression + Light Power Clean Practice

Level 0/1
Clean Progression with PVC pipe

Conditioning   

“Insubordination”

6 Rounds AFAP
Levels 3/4
10 Toes to Bar
8 Ring Dips
120 Yard Shuttle

L4 – 12:00
L3 – 15:00

Level 2
15 V-ups OR 10 Toes to Bar
15 Box Dips
120 Yard Shuttle

L2 – 17:00

Levels 0/1
15 V-ups OR Butterfly Sit-ups
15 Box Dips
100 Yard Shuttle

L0/1 – 20:00