Warmup

Dynamic Athletic Movement
Hip Mobility Series

3 x 10
Overhead Squat
Downdog Push-ups

L3/4 – once through with empty bar, then add a little weight
L2 – start with pvc, then move to empty bar
L0/1 – practice with PVC

Conditioning

“Contrast Shower”

16 Minutes E2MOM (8 rounds)
Levels 3/4
3 Clean Pulls
2 Hang Power Cleans
1 Hang Squat Clean
2 Front Squats
3 Power Jerks

L4 – 135/95
L3 – 115/75

Level 2
Double Kettlebell Complex*
5 Swings
5 Cleans
5 Squats
5 Push Presses

Levels 0/1
6 Rounds (16 minute limit)
Single Kettlebell Complex*
Right side:
5 Swings
5 Cleans
5 Squats
5 Push Presses
Then repeat on left side.

*if you put the weights down or rest in an unauthorized position during the complex, you owe 10 burpees per infraction after the workout.