Level 1

5 Rounds

10 DB walking lunges 

5 Burpee box jump

10 DB Power Clean

5 Burpee box jump

Level 2

5 Rounds

10 DB walking lunges  30/20

5 Burpee box jump 20/14

10 DB Power Clean

5 Burpee box jump

Level 3

5 Rounds

10 DB walking lunges  40/25

5 Burpee box jump 24/20

10 DB Power Clean

5 Burpee box jump

Level 4 Rx

5 Rounds

10 DB walking lunges  50/35

5 Burpee box jump 24/20

10 DB Power Clean

5 Burpee box jump

 

Motivation

 

Strength

Deadlift 3 x 5 (deload week) @50%

 

clean pulls 6 x 1 @ about the same weight.

 

Mobility: 10 mins foam rolling