Warmup
0:00 – 15:00
Speed Ladder
Instructor Mobility

15:00 – 30:00

Levels 2-4:

Barbell Clean Progression

Work through the entire progression at least 2x (as indicated below for your level)

Begin standing with your feet directly under your hips, hold the barbell with a clean hook grip. Perform 3-5 reps of each movement. Alternate with a partner to reduce equipment clutter and expedite the flow of class.

From Tall Position/High Hang:
Dip + Shrug
Dip + High Pull
Dip + High Pull + Footwork transition (quick jump from pulling stance to squat stance)

Muscle Clean (shrug, elbows go out wide then come forward as the bar rolls onto the delts)
Front Squat

Tall Position/High Hang Power Clean
Above the Knee Power Clean
Below the Knee Power Clean
Power Clean (from the Floor)

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar

Level 1:

12-14 minutes, at a slow and steady pace
Right Arm:
5 Swings
5 Cleans
Left Arm:
5 Swings
5 Cleans
20 yd Bottom Up Walk Right Arm
20 yd Bottom Up Walk Left Arm
20 Deadbugs
Rest 30 Seconds

Conditioning
30:00 – 55:00

“Let It Snow”

25 Minutes E5MOM (5 Rounds)

Levels 2-4

5 Hang Power Cleans
10 Pull-ups
10 Burpees
5 Front Squats
Rest

L4 – 155/125, chest to bar
L3 – 135/95
L2 – 75/55 (or more), box assisted pull-ups

Level 1

10 Kettlebell Clean and Squats
8 Burpees
10 Kettlebell Swings
12 Ring Rows
Rest

L1: can use single or double kettlebells for this workout, plank burpees are ok also

55:00 – 60:00
Figure 4 or Truck Flap Girl stretch, Sphinx pose