Level 1

21-15-9

Hang power clean

Front Squat

Jerk

Ring Rows

Elevated push ups

Level 2

21-15-9

Hang power clean 95/65

Front Squat

Jerk

pullups 1/3 (7-5-3)

Push ups

Level 3

21-15-9

Hang power clean 115/73

Front Squat

Jerk

Pull ups

Hand stand push up w/ pad

Level 4

21-15-9

Hang power clean 135/95

Front Squat

Jerk

Chest to bar pull up

Hand stand push up

Motivation

I was so excited when I saw this workout (Jeff’s programming) that I came in late last saturday and did it…. It’s even better than it looks!

Strength

DB Bench 3 MAX EFFORT sets with whatever weight you want as long as each set goes to CONTRACTILE FAILURE

I’d personally pick a heavier weight so I wouldn’t have to do 600 reps.

Strategy

Get more Awesome:15 PVC pass/400m farmers carry/15 more PVC