Level 1

30-20-10

Sit ups

Front Squat

KB Swing

Level 2

30-20-10

L-Raises

Front Squat 65/42

KB Swing 35/28

Level 3

30-20-10

Toes to Bar

Front Squat 75/53

KB Swing 44/28

Level 4

30-20-10

GHD situps

Front Squat 95/65

KB Swing 53/35

Tips & Tricks

Strength

Power Snatch Heavy single; 90% 2 x 1

Get more Awesome:  Couch Stretch 2 minutes/side, foam roll glutes and quads