Warmup

Speed Ladder

5 Sets R/L
Single Kettlebell Warmup Flow

3 x
1 Swing
1 Clean + Press
1 Snatch
(after the 3rd snatch)
1 Reverse Getup

Lift

Levels 3/4
Work up to a max effort Power Clean

Level 2
Clean Progression + Light Power Clean Practice

Level 0/1
Clean Progression with PVC pipe + practice with empty bar

Conditioning

“Flip It”

Levels 3/4

E2MOM 10 Minutes 
2 Power Cleans
2 Front Squats
2 Push Presses
6 Burpees

L4 – 155/115
L3 – 135/95

Level 2 

Same complex as above, sub light weight HANG power cleans (no more than 95/65)

Levels 0/1

30/30 for 10 Minutes
30 sec Double Kettlebell Clean + Push Press
30 sec Rest
30 sec Burpees 
30 sec Rest