Level 1

5 Rounds:
30 Second Max Rep Power Clean and Jerk
30 Second Rest
30 Seconds Max Rep Burpees over the bar
30 Second Rest
30 Seconds Max Rep 20 ft line taps
30 Second Rest
Level 2

5 Rounds:
30 Second Max Rep Power Clean and Jerk 95/63
30 Second Rest
30 Seconds Max Rep Burpees over the bar
30 Second Rest
30 Seconds Max Rep 20 ft line taps
30 Second Rest
Level 3

5 Rounds:
30 Second Max Rep Power Clean and Jerk 115/93
30 Second Rest
30 Seconds Max Rep Burpees over the bar
30 Second Rest
30 Seconds Max Rep 20 ft line taps
30 Second Rest
Level 4

5 Rounds:
30 Second Max Rep Power Clean and Jerk 155/113
30 Second Rest
30 Seconds Max Rep Burpees over the bar
30 Second Rest
30 Seconds Max Rep 20 ft line taps
30 Second Rest
Motivation

If you’ve never done a 20 rep back squat program you are in for a treat! You would be hard pressed to find a more efficient way to get stronger, fitter and mentally tougher, than this 20 rep program will do for you, the cycle will go for 9 weeks, and if you stick with it you will impress yourself by the end of it.

Make sure you understand what you’re expected to do, and PLEASE ask questions.

Strength

1 Power Snatch EMOM for 15 minutes

20 REP BACK SQUAT PROGRESSION 1 x 20

Mobility: Lazy splits 4 minutes banded shoulder stretch 2/side