Level 1

12-9-6-3

DB squat clean thruster

Jumping Pull ups

 

Rest 5 minutes, then:

3 Rounds:

20 DB walking lunges

15 DB push press

10 Knee Raises

 

Level 2

12-9-6-3 DB squat clean thruster 30/20

6-5-4-3 Pull ups

 

Rest 5 minutes, then:

3 Rounds:

20 DB walking lunges

15 DB push press

10 L-raises

 

Level 3

12-9-6-3

DB squat clean thruster 40/25

Strict Pull ups

 

Rest 5 minutes, then:

3 Rounds:

20 DB walking lunges

15 DB push press

10 Toes to bar

 

Level 4 Rx

12-9-6-3

DB squat clean thruster 50/35

L-Pull ups

 

Rest 5 minutes, then:

3 Rounds:

20 DB walking lunges

15 DB push press

10 Toes to bar

Motivation

 

Strength

Front squat 3-3-3-3-3