Level 1

21-15-9

DB Squat Clean Thrusters

KB Swings

Jumping Pull ups

Level 2

21-15-9

DB Squat Clean Thrusters 30/20

KB Swings 35/28

Jumping Pull ups

Level 3

21-15-9

DB Squat Clean Thrusters 40/25

KB Swings 53/44

Jumping Pull ups

Level 4 Rx

21-15-9

DB Squat Clean Thrusters 50/35

KB Swings 70/53

Jumping Pull ups

Motivation

Don’t Forget! “Murph” is this Monday at 9AM. That will be the only class Monday.

Strength

Press 5+ @ 85% of New Training max (add 1 to 5lbs)

5 sets of strict pull ups, go easyish on these today if you are planning on doing MURPH on monday at 9AM.

Mobility:  100 Band pull aparts