Level I

200m Sprint

1 Squat Snatch 95#/63#

5 OH Squats

1 Squat Snatch

5 OH Squats

3 Times

Rest, then…

250m Row

10 DB Clusters 35#/25# (DB Squat Clean to Thruster)

10 Pull Ups

3 Times

Post times.

Level II

10 Bodyweight Back Squats

10 Power Step Ups  20"/16"

5 times.

Then..

5 Thrusters  135#/93#

5 Burpees

5 times.

Post times.

Coaching Tips:  Scale load and movements to match your current fitness level.  Stay tight while performing the Snatch and maintain that connection with the bar doing your OH Squats.  Try to get through each set without putting the bar down.  Clusters are a DB Clean right into a thruster. Get all the speed you can get out of the bottom of the squat to get the DB's over your head in one smooth move. Power Step ups are a lunge to a step up with a jump at the top of the box, then back down into a reverse lunge before starting the move all over.

Nice ring push ups, Bill.