Level 1

3 box jump
50 KB Swing
3 Box Jump
50 Sit Ups
3 Box jump
500m Row
3 box jump
50 push ups
3 box jump
50 Hang Power Clean
3 Box Jump
Level 2

3 box jump 20/16
50 KB Swing 35/26
3 Box Jump
50 Sit Ups
3 Box jump
500m Row
3 box jump
50 push ups
3 box jump
50 Hang Power Clean 45/33
3 Box Jump

 

Level 3

3 box jump 24/20
50 KB Swing 53/44
3 Box Jump
50 Sit Ups
3 Box jump
500m Row
3 box jump
50 clapping push ups
3 box jump
50 Hang Power Clean 65/42
3 Box Jump

 

Level 4 Rx

3 box jump 30/24
50 KB Swing 70/53
3 Box Jump
50 Sit Ups
3 Box jump
500m Row
3 box jump
50 clapping push ups
3 box jump
50 Hang Power Clean 65/42
3 Box Jump
Motivation

 

 

Strength

Deadlift 5 x 3 @85%

 

Mobility: couch stretch, plate elevated lunges