Level 1

5 Sets for weight/quality

8 Deads; climbing

16 DBWL

1-2min Rest

Level 2

5 Sets for weight/quality

8 Deads; climbing 95/65*

16 DBWL 25/15

1-2min Rest

*loads are set as standard starting point, aim should be #10-20lbs per round if possible.

Level 3

5 Sets for weight/quality

8 Deads; climbing 155/105*

16 DBWL 40/25

1-2min Rest

*loads are set as standard starting point, aim should be #10-20lbs per round if possible.

Level 4 Rx

5 Sets for weight/quality

8 Deads; climbing 225/155*

16 DBWL 50/35

1-2min Rest

*loads are set as standard starting point, aim should be #10-20lbs per round if possible.

Motivation

 

Strength

3 EMOM for 8 mins   

Hang Squat Clean @60-75%

 

Back Squat 3×8 *keep building

2-4min rest/set

Mobility: couch stretch 2 min/side. banded hammy stretch 2 min/side