Level 1

Clean and Jerk

4 X 2

Then..

4 Rounds

10 Bodyweight Deadlifts

10 Push Ups

10 Skater Plyos

10 Split Squat Jumps

Post load and time.

Level II

Snatch 60% X 2, 65% X 2, 70% X 2, 75% X 2

Clean and Jerk 75% 4 X 2

Front Rack Lunge 3 X 6

Post loads for all.

Coaching Tips:  Scale load and movements to match your current fitness level.  Work on perfect execution on the clean and jerks. Long, loose arms with aggressive hip extension and fast elbows should be your thought pattern before starting the lifts. You'll have 4 sets to get as close to your 1RM on the C&J. This is after a good, complete warm up with lighter weights. Skater plyos are lateral jumps from one leg to the other, while placing the opposite hand on the ground next to the foot on the ground. It is a very quick rebound back and forth from right foot to left foot.  Split squat jumps are a deep lunge into a jump and a very quick foot switch in mid air to the opposite foot. Use your arms to help get max air time. Use your hips to create the lift off the ground.

Determination?  Yep, got that and a PR on "Badger" because of it.