Level 2
Strength/Speed
Split Jerk
1-1-1-1-1
Fitness and Level 1
Strength
4 sets
Push press x 4-6 reps
Goblet squats x 6-8 reps
Push press: Increase the load each set,
Squats: Work on depth and upright torso
All levels
Conditioning
3 minute running clock x 3 sets
work through the following ladder
1 pull up, 1 slam ball
2 pull ups, 2 slam balls
3 pull ups, 3 slam balls
4 pull ups, 4 slam balls
….and so on
Rest 3 minutes
Continue each set where you left off, record your height up the ladder.
