Level 1

3 Rounds:

400m Run

15 Ball Slams

10 KB Swings

5 Ring Rows with feet as far forward as possible

Level 2

3 Rounds:

400m Run

15 Ball Slams 30/20#

10 KB Swings 44/35#

3 Pullups

Level 3

3 Rounds:

400m Run

15 Ball Slams 30/20

10 KB Swings 53/44#

5 Kipping Pullups

Level 4 Rx

3 Rounds:

400m Run

15 Ball Slams 50/30#

10 KB Swings 70/53#

5 Strict Pullups

Motivation

Can you imagine what I could do if I could do all I can?

-Sun Tzu

Strength

Hang Squat Clean 5 x 4 + 1 Jerk

Strategy

Start slow finish fast. The exercises are meant to be done unbroken with short rests in between movements.

This week is a “mini deload.” We had a brutal last two weeks, so we’ve backed off a tiny bit on the volume. Focus on moving well this week, and don’t stress on the weights as much.

(That said, we’re doing back squat on wednesday and THAT should still be heavy.)

Get more Awesome: Ab work as a group