Level 1

3 Rounds

12 DB F. Squat 

12 banded pull ups

12 DB Box Step Over

12 DB Power Clean

Level 2

3 Rounds

12 DB F. Squat 20/15  

12 Pull-Up

12 DB Box Step Over 16″

12 DB Power Clean

Level 3

3 Rounds

12 DB F. Squat 40/25

12 Pull-Up

12 DB Box Step Over 20/16

12 DB Power Clean

Level 4 Rx

3 Rounds

12 DB F. Squat 50/35

12 C2B Pull-Up

12 DB Box Step Over 20/16

12 DB Power Clean

Motivation

 

Strength

Every :90s x 8

2 Tall Clean (Squat)

1 Hang Clean (Squat)

*Build For Quality

 

Back Squat

3×10

*build off 20 rep max

(this means if you ended the 20 rep progression at 115, you should do 3 sets of 10 reps at 115.)

*2-4 min rest/set

 

Mobility: banded shoulder work