Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Pushups

10 Minutes:
Levels 2-4
Barbell Snatch Progression
Then practice snatch with manageable weight

Levels 0/1
Kettlebell Warmup: 3x
5/5 Halos
1/1 Turkish Getup
10 Swings

Conditioning
“Mauvaise Foi”

You have one minute to complete the required reps of each exercise before moving to the next one.
Notice that each level is performing the circuit in a slightly different order, for equipment allocation and space management. Also, Levels 0-2 are working for 24 minutes while the more advanced levels will be going for 30 minutes. Make sure you understand the rep scheme and exercise order for YOUR LEVEL and don’t worry about what other people are doing.

Level 4
30 Minutes EMOM (10 Rounds)

1. 10 Thrusters
2. 10 Burpees
3. 25 Double Unders and 5 Toes to Bar

Level 3
30 Minutes EMOM (10 Rounds)

1. 8 Burpees
2. 10 Double Unders and 5 Knees to Elbows (or V-ups) and
3. 10 Thrusters

L3/4 – 95/65 Thrusters

Level 2
24 Minutes EMOM (8 Rounds)

1. 75 Single Unders
2. 10 Thrusters
3. 6 Burpees

L2 -75/55 Thrusters

Levels 0/1
24 Minutes EMOM (8 Rounds)

1. 10 Double or 5/5 Single KB Thrusters
2. 5 Burpees
3. 45 seconds Jump Rope