Level 4- Standards


Movement

Amount

Prereq

1. Double Snatch

  • Women: x 5, 10-12kg
  • Men: x 5, 16-20kg
  • Shoulder & T-Spine Mobility Standards
  • One-Arm Snatch x 5/5
  • Double KB High Pull x 5
  • Double Push-Press

2. Double Windmill

  • Women: x 3/3, 12-16kg
  • Men: x 3/3, 20-24kg
  • Kneeling Windmill x 3/3
  • Bodyweight Windmill x 3/3
  • Low Windmill x 3/3
  • High Windmill x 3/3

3. Renegade Row

  • Women: x 3/3, 12-16kg
  • Men: x 3/3, 20-24kg
  • Alternating One-Arm Plank x 30 sec.
  • One-Arm Row x 10
  • Alternating “Sumo Stance” Row x 10

4. Double Bottom’s Up Clean- Press- Squat

  • Women: x 1-1-1, 10-12kg
  • Men: x 1-1-1, 16-20kg
  • Double Clean, Press, Squat; Men- 24kg, Women- 16kg
  • Bottom’s Up Rack Carry x 60 sec.
  • One-Arm Bottom’s Up Clean, Press, Squat

5. One-Arm Clean and Jerk

  • 100 Reps in 10 Minutes, 5/5 “On the Minute”
  • Women: 12-20kg
  • Men: 24-32kg
  • One-Arm Gorilla Walk x 90 sec.
  • Partial Overhead Squat x 5/5
  • One-Arm Push Press x 5/5

Level 4 Challenge:

PART A

PULL UP CHALLENGE

Perform as many “dead-hang” Pullups as possible.

  • Men’s Goal: 5+
  • Women’s Goal: 10+

PART B

BALLISTIC BREAKDOWN: ROUND 1-2

  • Women: 10-12kg
  • Men: 16-20kg
  • Double Swing x 10

PART C

BALLISTIC BREAKDOWN: ROUND 3-4

  • Women: 10-12kg
  • Men: 16-20kg
  • Double Swing x 5
  • Double Clean x 5

PART D

BALLISTIC BREAKDOWN: ROUND 5-6

  • Women: 10-12kg
  • Men: 16-20kg
  • Double Swing x 3
  • Double Clean x 3
  • Double High-Pull x 3

PART E

BALLISTIC BREAKDOWN: ROUND 7-8

  • Women: 10-12kg
  • Men: 16-20kg
  • Double Swing x 2
  • Double Clean x 2
  • Double High-Pull x 2
  • Double Push Press x 2

PART F

BALLISTIC BREAKDOWN: ROUND 9-10

  • Women: 10-12kg
  • Men: 16-20kg
  • Double Swing x 2
  • Double Clean x 2
  • Double High-Pull x 2
  • Double Push Press x 2
  • Double Snatch x 2

PART G

5-MINUTE SNATCH TEST

One-Arm Snatch x 10/10
Every Minute on the Minute for Five Minutes (100 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 2.

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