Level 1

Alternating EMOM 14 minutes

10 KB Swing

Shuttle Sprint

Level 2

Alternating EMOM 14 minutes

10 KB Swing 44/35

Shuttle Sprint

Level 3

Alternating EMOM 14 minutes

10 KB Swing 53/44

Shuttle Sprint

Level 4

Alternating EMOM 14 minutes

10 KB Swing 70/53

Shuttle Sprint

Motivation

Strength

Power Snatch 1RM,

or

20 REP BACK SQUAT PROGRESSION 1 x 20

Mobility: smash hips and back