Level 1

200 jump ropes

50 Sit ups

40 Power Snatch

100 Jump ropes

20 Sit ups

10 Power Snatch

Level 2

15 double unders +200 jump rope

50 Sit ups

40 Power Snatch 42/22

15 Double unders +100 jump rope

20 Sit ups

10 Power Snatch

 

Level 3

60 double unders

50 Sit ups

40 Power Snatch 65/42

30 Double unders

20 Sit ups

10 Power Snatch

 

Level 4 Rx

60 double unders

50 Sit ups

40 Power Snatch 75/53

30 Double unders

20 Sit ups

10 Power Snatch

Motivation

 

 

Strength

10 Back Squat EMOM 5 minutes

Mobility: couch stretch 4 min/side