Level 1

20, 15, 10 reps of:

Power Clean

Front Squat

Push up

Rest 1 minute between rounds.

Level 2

9, 6, 3 reps of:

Power Clean 95/65

Front Squat

Dip

Rest 1 minute between rounds.

Level 3

9, 6, 3 reps of:

Power Clean 155/115

Front Squat

Ring Dip

Rest 1 minute between rounds.

Level 4

9-6-3:

Power Clean 185/135

Front Squat

Ring Dip

Rest 1 minute between rounds.

Motivation

Strength

Back Squat 3 x 5

add 5 pounds to what you did last time.

Mobility: Lazy splits 4 minutes, couch stretch 2 minutes/side