Level I

1 Clean and Jerk 95#/63#
2 Deadlift 135#/95
3 K2E
4 Box Jumps 24"/20"
5 Pull Ups
6 OH Plate Walking Lunges 45#/25#
7 Burpees
8 KB Swings 53#/35#
9 Split Squat Jumps
10 Push Ups
11 KB SDLHP 53#/35#
12 Med Ball Cleans 20"/16"

Level II

1 Clean and Jerk 135#/95#
2 Deadlift 225#/155#
3 Muscle Ups
4 Box Jumps 24"/20"
5 Weighted Pull Ups 35#/25#
6 Weighted Walking Lunges 30#/20#
7 Burpees
8 KB Swings 53#/35#
9 Single Arm Snatch 30#/20#
10 Push Ups
11 Dips
12 Handstand Push Ups

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Coaches Tips:  Scale load and movements to match your current fitness level.  Both workouts are to be performed how the song goes…  For example, Level II, you will do 1 Clean and Jerk; 2 Deadlifts, 1 Clean and Jerk; 3 Muscle Ups, 2 Deadlifts, 1 Clean and Jerk; 4 Box Jumps, 3 Muscle Ups, 2 Deadlifts, 1 Clean and Jerk, etc… Until you have given yourself the gift of completing all 12 exercises.  Please arrive on time, this workout takes a while 🙂