Warmup

Dynamic Athletic Movement

Skill

Break up reps into manageable sets

Levels 3/4
20 Weighted Pull-ups
60 Pushups
120 second L-sit
75 Wall Balls

Level 2
30 Chin-ups
30 Hanging Scap Retractions
50 Pushups
100 Second L-sit
50 Wall Balls

Levels 0/1
50 Ring Rows
30 Hanging Scap Retractions
30 Box Pushups
180 Second pushup position plank
50 Wall Balls

Conditioning
“Cherno Alpha” 
Level 3/4
E2MOM for 12 minutes
Snatch Pull
Hang Power Snatch
Power Snatch (from the floor)
3 Overhead Squats
Add weight every round until you cannot complete the complex with the required weight. Then, drop to a weight you can finish at.

Starting weight:
L4-95/65
L3-75/55
Men add 10# per round. Women add 5#.

Level 0-2
EMOM (not 2)
Kettlebell Snatch 5 R/L or 20 Swings