Level 1

1 Power Clean&Jerk

200m run

3 dumbbell press

4 Toes to Bar

5 KB Swing

6 Pistols

7 Ball Slams

“12 Days of christmas” style

Level 2

1 Power Clean&Jerk 95/63#

200m run

3 Pike pushups

4 Toes to Bar

5 KB Swing 44/35

6 Pistols

7 Ball Slams 30/20

“12 Days of christmas” style

Level 3

1 Power Clean&Jerk 115/83#

200m run

3 HSPU (with pad)

4 Toes to Bar

5 KB Swing 53/44

6 Pistols

7 Ball Slams 30/20

“12 Days of christmas” style

Level 4 Rx

1 Power Clean&Jerk 155/115#

200m run

3 HSPU

4 Toes to Bar

5 KB Swing 70/53

6 Pistols

7 Ball Slams 50/30

“12 Days of christmas” style

Motivation

Strength

Power clean and Jerk; 3 every 30 seconds for 5 minutes.

This is meant as a warm up, keep it light.

Strategy

Get more Awesome: Wall Plank AMRAP 3 mins