Level 1

300 Jump Rope

10 Squat Clean

200 Jump Rope

5 Squat Clean

Level 2

50 Double unders

10 Squat Clean 135/95

25 Double unders

5 Squat Clean

Level 3

200 Double unders

10 Squat Clean 185/115

100 Double unders

5 Squat Clean

Level 4

200 Double unders

10 Squat Clean 225/135

100 Double unders

5 Squat Clean

Motivation

Strength

Front Squat 2 EMOM 10 Minutes @ HEAVY

Then

3 X AMRAP DB bent over rows, weight should keep you in the 15-20 Range

Get more Awesome: Calves, hammys and quads (mobility)