Level I

Deadlift 3X3, 3X1

Shoulder Press 3X2, 3X1

then…

1 Minute Run, 30 Walking Lunges, repeat until you have completed the 1 Mile Loop.

Post loads and mile times to comments.

Level II

Clean 65% X 2, 70% X 2, 75% X 2, 80% X 2

Clean and Jerk 75% X 1, 80% X 1, 85% X 1, 90% X 1

Snatch from Pull Box 4 X 2

Back Squats 4 X 2

Then..

5 Rounds

10 Squats

5 Burpees

3 Muscle Ups

Post loads and time to comments.

Coaching Tips:  Scale load and movements to match your current fitness level. Before any attempts at near maximum loads, make sure you are warmed up properly. Also, make sure you set your back muscles before any of the deadlift attempts. Take 2-3 minute rest between your attempts. 

Please bring stopwatches or watches with a stopwatch function if you have them.