The Liftoff – We’re less than a month out. Commitment is step one (Sign up in MindBody). All Level 3’s and 4’s should participate. Level 2’s that feel you’re ready (or maybe you’re on the fence), grab Mario or any of the coaches for advice and approval to participate. Level 1’s are highly encouraged to attend, support and VOLUNTEER.

Warmup
Dynamic Athletic Movement
Hip Mobility
10 Downdog Pushups

Lift
30 Minutes

Levels 2-4
Snatch Progression

Then,
6 minutes E2MOM (3 sets)

L3/4:
3 Overhead Squat at 85/95/105% of 1RM Snatch (increase weight each set)

L2:
3 Overhead Squat at 80% of 1RM Snatch

Then,
10 minutes E2MOM (5 sets)

L3/4:
2 [Snatch Pull + Hang Squat Snatch] at 85% of 1RM Snatch

L2:
2 [Snatch Pull + Hang Power Snatch] 85% of 1RM Snatch

Then,
12 minutes E4MOM (3 sets)

2 Paused Bench Press (2 second hold at bottom) 90% of 1RM

Levels 0/1
For these circuits, you should have about 30 seconds rest each minute (except for the first minute–the getups should take almost a whole minute for two reps).
Please note, I have changed the number of “required” sets for these workouts. This is to make explicit what should always be the case: the Level 0/1 program is very demanding, but it is also meant to be a place where you can LEARN and REFINE your fundamental strength skills. If you are rushing to get through the movements because you think you have to complete everything or you aren’t getting a good enough workout, you are approaching the training with the wrong attitude. I want you to get better at the movements, I don’t care how many sets and reps you do. The program is a rough template based on what I believe a very fit person could reasonably complete in the amount of time given. If you have injuries, limitations, are new to strength training, or are just having a bad day, you probably won’t and probably shouldn’t try to do everything as written. Ask your coach to review the movements you are unfamiliar with while the rest of the group gets started. Take an extra minute break between sets if you need to. Spend two minutes on one exercise. Spend 15 minutes working on squat mobility or improving your overhead position. Or go for it and hit everything–but only if you can perform your last rep of your final set with the same competence and control as your first.

A.
2-3x EMOM
12 Floor Press (you should try to go heavier than the last 4 weeks)
20 Alternating Swings
12 Box Dips
20 yd Down Dog Walk
30 Seconds Plank with kettlebell pull-through

**Rest at least a minute between Circuit A and B.**

B.
2-3x EMOM
12 Seated Press R
12 Seated Press L
15 Single Arm Row R
15 Single Arm Row L
30 seconds Hang Knee Tucks (pause for 2 seconds with knees up each rep)

OPTIONAL Accessory
These are not conditioning circuits. Rest as needed. (15 Minute limit)

Levels 3/4
3 Sets
6 Weighted Pull-ups (2 second hold with chin over bar)
12 Dips (2 second pause at bottom of dip)
3/3 Kettlebell Windmill

Level 2
3 Sets
6 Chest to Bar Pull-ups (2 second hold with chest on bar, use a band if necessary)
12 Dips
3/3 Windmill (kettlebell in bottom or top hand if possible)

Levels 0/1
4 Sets
6 Hanging Scap Retractions (or 12 Ring Rows)
6 Push-ups (hold for 2 seconds at the bottom of the push-up with your chest one millimeter off the box/floor)
3/3 Windmill

OPTIONAL Metcon

Levels 3/4
10 Minutes EMOM
1. 15 Wall Balls
2. 9 Handstand Push-ups

Level 2
10 Minutes EMOM
1. 15 Wall Balls
2. 15 Push-ups