Level 1

Complete 4 Rounds for time:

7 One Arm DB Thruster R

7 One Arm DB Power Snatch R

7 Burpee Broad Jump

7 One Arm DB Thruster L

7 One Arm DB Power Snatch L

7 Burpee Broad Jump

Level 2

Complete 4 Rounds for time:

7 One Arm DB Thruster R 20/15

7 One Arm DB Power Snatch R

7 Burpee Broad Jump

7 One Arm DB Thruster L

7 One Arm DB Power Snatch L

7 Burpee Broad Jump

Level 3

Complete 4 Rounds for time:

7 One Arm DB Thruster R 30/20

7 One Arm DB Power Snatch R

7 Burpee Broad Jump

7 One Arm DB Thruster L

7 One Arm DB Power Snatch L

7 Burpee Broad Jump

Level 4 Rx

Complete 4 Rounds for time:

7 One Arm DB Thruster R 40/25

7 One Arm DB Power Snatch R

7 Burpee Broad Jump

7 One Arm DB Thruster L

7 One Arm DB Power Snatch L

7 Burpee Broad Jump

Motivation

I know todays weights are a little lighter than you’re used to, but please resist the urge to go up in levels, focus on moving well and keeping a strong spinal position.

Strength

Back Squat 1+ @ 95% TM

10  Front Squat EMOM @ 30% TM for 5 minutes

Mobility: Lazy splits 3 minutes, couch stretch 2 min/side.