Warmup
Jump Rope 3 Minutes
Hip Mobility
10 Downdog Push-ups

Lift

Levels 2-4
15 Minutes
Clean Progression

Then,
L3/4:
5 x 2
Power Clean + Hang Squat Clean + Front Squat at 70% of 1RM Squat Clean

L2:
5 x 2
Clean Pull + Hang Power Clean + Front Squat at 70% of 1RM Power Clean

Level 0/1

5 Sets
1/2 Getup (up to standing)
3x (same hand)
1 Swing
1 Clean
1 Squat
1 Press
1/2 Getup (down to supine)
Switch hands and repeat

Conditioning

Levels 2-4

“The Big Payback”

24 Minutes E6MOM (4 rounds)

Wall Balls
Double Unders
400 yd Run

L4 – 20 WB, 50 DU
L3 – 15 WB, 30 DU
L2 – 15 WB, 100 SU

You have 6 minutes to complete each round, which means the slowest people should still have WELL OVER a minute rest. Levels 3/4 should try to finish each round in 3 minutes. Pay attention to proper ROM on the wall balls. Run hard on the 400–especially those of you who need to pass the Level 3 test.

Level 0/1

4 Rounds AFAP
400 yd Run
15 Wall Balls
100 Single Unders