Level 1

21-15-9

200m Run

One arm dumbbell snatch

Knee Raises

Level 2

21-15-9

200m Run

One arm dumbbell snatch 30/20#

L-Raises

Level 3

21-15-9

200m Run

One arm dumbbell snatch 35/25#

Knees to Elbows

Level 4 Rx

21-15-9

200m Run

Dumbbell Snatch 50/35#

Toes to bar

Motivation

Strength

Back Squat 4×5 @ 80%

Bench 3xME@50% with 120sec breaks

Strategy

 

Get more Awesome: Third world squat, 3 minutes. Banded samson stretch, 2 minutes each leg