Level 1

15 Power Snatch  95#/63#

15 Front Rack Lunges

30 Sit Ups

30 Push Ups

3 times.

Post time.

Level II

5 Muscle Ups

7 GTO  155#/103#

12 Pistols

5 times.

Post time.

Coaching Tips:  Scale load and movements to match your current fitness level.  The front rack lunges are done in place.  Place the bar in the front rack position and step into a lunge with the right leg, return to the start and repeat with the left leg.  All the rest is fairly simple in their movements.  The level II workout has the more advanced movements that are weaknesses for some. The ground to overhead load is slightly heavy, but manageable.