Level 1

10 rounds:

100m Row

10 push press

Level 2

10 rounds:

100m Row

10 push press 75/53

Level 3

10 rounds:

100m Row

15 push press 75/53

Level 4

10 rounds:

100m Row

20 push press 75/53

Tips & Tricks

Strength

Jerk 3RM 90% 2 x 3

Back Squat 3RM 90% 2 x 3

Get more Awesome:  lazy splits 2 minutes, 5-way shoulder stretch (see video)