Level 1

Run 800m

12 Hang Squat Clean

Run 600m

9 HSC +5-20 lbs

Run 400m

6 HSC +5-20 lbs

Run 200m

3 HSC +5-20 lbs

Level 2

Run 800m

12 Hang Squat snatch

Run 600m

9 HSS +10 lbs

Run 400m

6 HSS +10 lbs

Run 200m

3 HSS +10 lbs

Level 3

Run 800m

12 Hang Squat snatch 65/45

Run 600m

9 HSS 85/65

Run 400m

6 HSS 105/75

Run 200m

3 HSS 115/85

Level 4

Run 800m

12 Hang Squat snatch 95/65

Run 600m

9 HSS 115/85

Run 400m

6 HSS 135/95

Run 200m

3 HSS 155/105

Motivation

Strength

Overhead Squat 5-5-5-3-3-3-1-1-1

Strategy

Get more Awesome:  2 minutes lazy splits, 1 min/side banded kneeling shoulder stretch, 30 push ups