Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
10 Minutes:
Clean and Jerk Progression
Then practice with manageable weight

Then 25 Minutes:

Levels 2-4

5x
6 “Paused” Bench Press
Sets across: all work sets at the same weight – 75% of working 1RM
Rest 3 minutes between sets.

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute.

A.
3x
9 Seated Press
16 Ring Rows
24 Alternating Swings
30 seconds Side Plank R
30 seconds Side Plank L

Rest two minutes between Circuit A and B.

B.
3x
9 Floor Press
12 Single Arm Row R
12 Single Arm Row L
30 seconds Hang Knee Tucks (pause for 2 seconds with knees up each rep)
30 seconds Plank Up/Down

Conditioning

“Dunning-Kruger”

10 Minute Limit

Levels 3/4

4x AFAP
10 Pull-ups
20 Push-ups
10/10 Kettlebell Snatches

L4 – 24/18, Chest to Bar
L3 – 20/14, Chin over Bar

Level 2

4x AFAP
9 Pull-ups
12 Push-ups
6/6 Kettlebell Snatches

L2 – no Rx weight (try 16/12), band assisted pull-ups if necessary

Levels 0/1

10 Min AMRAP
10 Swings
10 Push-ups
10 Ring Rows

L0/1 – try one hand swings if possible (5 per hand or 10 alternating), box push-ups if necessary