Body Heat, Mobility, Activation (5 min)
2:00 Row
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General and Specific Prep (4-6min)
3 Sets:
10/8 Calorie Row *Increase intensity each set
10 Dual Dumbbell Deadlift
8 Dual Dumbbell Hang Power Cleans
8 Bar Kip Swings
10 empty bar deadlift, add weight each round

Continue building to deadlift weight

Deadlift
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+

Level 2:
As prescribed

Level 1:
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 6 RPE
Set 2: 5 Reps @ 6 RPE
Set 3: 5 Reps @ 7 RPE
Set 4: 5 Reps @ 7 RPE
Set 5: 3 Reps @ 8 RPE
Set 6: 3 Reps @ 8 RPE

For Time
21-15-9
Calorie Row
Dual Dumbbell Power Cleans
Toe to Bar
Dumbbells: 2×50/35lb, 22.5/15kg

Level 2:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Power Cleans
Alternating Toe to Bar
Dumbbells: 2×35/25lb, 15/12kg

Level 1:
For Time
21-15-9
Calorie Row (Female: 15-12-9)
Dual Dumbbell Hang Power Cleans
Kipping Knee Raises
Dumbbells: 2×25/15lb, 12/7kg