Level 1

For Time/Load:

8 Minutes to complete

1-2-3-4-5-6-7-8

Bar Facing Burpee

Double KB F. Squat

-2 minute Rest-

At minute 10 go for

E2MOM

5 heavy singles of full clean within the 1st minute

(rest the second minute)

add weight as you go, but only if you get all 5 reps.

Level 2

For Time/Load:

8 Minutes to complete

1-2-3-4-5-6-7-8

Bar Facing Burpee

Double KB F. Squat 26/18

-2 minute Rest-

At minute 10 go for

E2MOM

5 heavy singles of full clean within the 1st minute

(rest the second minute)

add weight as you go, but only if you get all 5 reps.

Level 3

For Time/Load:

8 Minutes to complete

1-2-3-4-5-6-7-8

Bar Facing Burpee

Double KB F. Squat 35/26

-2 minute Rest-

At minute 10 go for

E2MOM

5 heavy singles of full clean within the 1st minute

(rest the second minute)

add weight as you go, but only if you get all 5 reps.

Level 4 Rx

For Time/Load:

8 Minutes to complete

1-2-3-4-5-6-7-8

Bar Facing Burpee

Double KB F. Squat 44/35

-2 minute Rest-

At minute 10 go for:

E2MOM

5 heavy singles of full clean within the 1st minute

(rest the second minute)

add weight as you go, but only if you get all 5 reps.

Motivation

 

Strength

Every Minute x 8

2 Tall Clean (Squat)

1 Hang Clean (Squat)

*Build For Quality

then

Back Squat

3×10

*add 5-10lb to week 1

**2-3min rest/set

Mobility: banded hamstring kickouts w/ banded distraction 30/side.