Warmup
0:00 – 12:00
Quick Feet/Jump Rope 3 minutes
Instructor Mobility

Skill
12:00 – 25:00
Toes to Bar Practice
Overhead Position Screen
Hollow/Arch on floor
Controlled Swing on bar (hollow/arch)
Knee tuck
Kipping Knee tuck

Strength
25:00 – 45:00

Levels 2-4

5 Sets (E4MOM)
5 Back Squat (increase weight each set)
30 Crab Kicks

L3/4: 60/65/70/75/80%
L2: just start conservative and add a little weight every set if you don’t have a 1RM yet

Level 1
20 minutes

5 sets (E4MOM)
8 Double Kettlebell Squat
20 Crab Kicks
30 Second Downdog Hold
Rest

Conditioning
45:00 – 50:00
Workout Prep

50:00 – 60:00

“Bad Body Language II”

Levels 3/4
**OPTIONAL Barbell version**

10 minute limit

20-15-10-5
Barbell Snatches
Lateral Hop Burpees (jump over the bar)

L3/4 – 95/65

Level 2(and 3/4)

10 minutes AMRAP

10 Alternating Snatches (swing to switch hands or if you know the tactical snatch, try that instead)
10 Lateral Hop Burpees (jump over the bell)

L4 – 24/18
L3 – 22/16
L2 – no rx weight

Level 0/1

10 minutes AMRAP

20 Alternating Swings (try to work on hand-over-hand switch)
10 Lateral Hop Burpees (jump laterally over a line on the floor)