Level 1

1-2-3-4-5-6-7-8-9 reps for time of:

Dumbbell squats

Bar-facing burpees

12 min time cap

Level 2

Workout A

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats 20/15

Bar-facing burpees

Workout B

1-rep-max clean

Time cap: 12 minutes to complete A AND B

 

Level 3

Workout A

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats 40/25

Bar-facing burpees

Workout B

1-rep-max clean

Time cap: 12 minutes to complete A AND B

Level 4 Rx

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats 50/35

Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Motivation

 

Strength

add 5-10 pounds to all training maxes based on how they felt last week

front squat 5+ @85% New Training Max

Back Rack Lunges 5 x 10 @ 40% TM

Mobility: couch stretch 4 mins, seal stretch 3 mins