Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Push-ups

3x
Push-ups (L4: 20, L3: 15, L0-2: 10)
1/1 Getup

Strength

Levels 2-4

20 Minutes E2MOM (10 sets)
1. 3 Bench Press at 75% of 1RM
2. 3 Pendlay Row at ~50% of 1RM Deadlift

Since many of you will be sharing a platform it is going to be essential that you move quickly on and off the bench, get set, and hit the reps. If there are 2 people on a platform, each one should start at a different exercise and switch off on opposite minutes. More than 2 and you will have to coordinate amongst yourselves to stay on the right interval.

The Pendlay Row is a barbell bent over row in which the bar comes to rest on the floor at the end of each rep. Set up as if you were going to perform a deadlift, shoulders over the bar, chest almost parallel to the floor. Grip the bar firmly and pull it into your belly using your arms and lats. YOUR LEGS SHOULD NOT MOVE DURING THIS LIFT.

From Mr. Pendlay himself…..

Levels 0/1

5 sets (~20 minutes)
6 Kettlebell Floor Press
12/12 1 Arm Row
30 Second Reverse Table
Rest 60 seconds

Conditioning

“Credibility”

10 Minutes AMRAP

Levels 2-4

1 Power Clean and Jerk
2 Burpees
2 Power Clean and Jerk
4 Burpees
3 Power Clean and Jerk
6 Burpees
4 Power Clean and Jerk
8 Burpees

Continue to add one rep to the Clean and Jerk each round, and double that number for the burpees.

L4 – 155/115
L3 – 135/95
L2 – 95/65

Levels 0/1

5 Double Kettlebell Cleans
10 Burpees