Level 5- Standard


Movement

Amount

Prereq

1. Bent Press

  • Women: x 1/1
  • Men: x 1/1
  • Up one size from TGU
  • Shoulder & T-Spine Mobility Standards
  • Bent Arm-Bar x 3/3
  • Kneeling Windmill x 3/3
  • Kneeling Bent-Press x 1/1
  • Windmill x 3/3

2. Overhead Squat

  • Women: x 3/3, 10-12kg
  • Men: x 3/3, 16-20kg
  • Shoulder, T-Spine Mobility, Hip and Ankle Mobility Standards
  • Overhead Face-the-Wall-Squat x 10
  • Partial Overhead Squat x 5

3. Sots Press

  • Women: x 3/3, 10-12kg
  • Men: x 3/3, 16-20kg
  • Shoulder, T-Spine, Hip and Ankle Mobility Standards
  • Front Squat x 5/5
  • Partial Overhead Squat x 5/5
  • Overhead Squat x 5/5

4. Split Snatch

  • Women: x 5/5, 10-12kg
  • Men: x 5/5, 16-20kg
  • One-Arm Snatch x 5/5
  • Overhead Reverse Lunge x 5/5
  • Jumping Alternating Lunge x 10

5. Double Clean and Jerk

  • 50 Reps in 10 Minutes 5 “On the Minute”
  • Women: 12-20kg
  • Men: 24-32kg
  • Shoulder and T-Spine Mobility Standards
  • Double KB Gorilla Walk x 90 sec.
  • Double KB Partial Overhead Squat x 5
  • Double KB Push Press x 5

Level 5 Challenge:

PART A

DOUBLE KB MILITARY PRESS 1RM CHALLENGE

  • Men’s Goal: (2) 16-20kg
  • Women’s Goal: (2) 24-32kg

PART B

“LOTS OF SOTS” KB COMPLEX

  • Women: (2) 10-12kg
  • Men: (2) 16-20kg

5 Ladders

  • Double Clean x (1,2,3)
  • Double Front Squat x (1,2,3)
  • Double Sots Press x (1,2,3)

PART C

SECRET SERVICE SNATCH TEST

Snatch 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.