Level 3- Standards


Movement

Amount

Prereq

1. Double Swing

  • Women: x 10, 10-12kg
  • Men: x 10, 16-24kg
  • Double KB Deadlift x 5
  • One-Arm Swing x 10/10

2. Double Clean and Press

  • Women: x 5, 10-12kg
  • Men: x 5, 16-24kg
  • Shoulder & T-Spine Mobility Standards
  • One-Arm Clean & Press x 5/5

3. Double Front Squat

  • Women: x 5, 12-16kg
  • Men: x 5, 20-24kg
  • Goblet Squat x 5
  • Single-Arm Racked Front Squat x 5
  • Double Clean x 5

4. Double-Arm Single-Leg Deadlift

  • Women: x 3/3, 12-20kg
  • Men: x 3/3, 16-24kg
  • Single-Leg Hinge Progression x 10
  • Staggered Stance Deadlift x 5
  • Single-Leg Single-Arm Deadlift x 3/3

5. Snatch

  • 3 x 10/10 in 3 minutes
  • Women: 12-16kg
  • Men: 20-24kg
  • One-Arm Swing x 10/10
  • High Pull x 5/5
  • One-Arm Press x 5/5
  • One-Arm Overhead Carry x 90 sec.

Level 3 Challenge:

PART A

ONE-ARM MILITARY PRESS 1RM CHALLENGE

  • Men’s Goal: 24-32kg
  • Women’s Goal: 16-20kg

PART B

MOVING TARGET COMPLEX: ROUND 1-3

Perform with a partner, “I go, you go.”

  • Women: 12-16kg
  • Men: 20-24kg
  • Double Clean x 1,1,1
  • Double Press x 2,3,5
  • Double Front Squat x 1,1,1

MOVING TARGET COMPLEX: ROUND 3-6

Perform with a partner, “I go, you go.”

  • Women: 12-16kg
  • Men: 20-24kg
  • Double Clean x 1,1,1
  • Double Press x 1,1,1
  • Double Front Squat x 2,3,5

MOVING TARGET COMPLEX: ROUND 6-9

Perform with a partner, “I go, you go.”

  • Women: 12-16kg
  • Men: 20-24kg
  • Double Clean x 2,3,5
  • Double Press x 1,1,1
  • Double Front Squat x 1,1,1

PART C

10-MINUTE ONE-ARM SWING TEST

One-Arm Swing x 10/10
Every Minute on the Minute for 10 Minutes (200 Reps Total)

  • Women: 12-16kg
  • Men: 20-24kg

SUBMIT YOUR PROOF

Use the form below to submit the proof that you completed the Level 1 Grad Workout. Shoot yourself completing each part, upload to the video website of your choosing (youtube, vimeo, etc.), and include the link in the form below. Once approved, you’ll gain access to Level 4.

Please input the url of your Proof of Completion Video. This could be a youtube, vimeo, facebook, or other uploaded format.