Level I
800m Run
20 Box Jumps   20″
10 Wall Ball  20#/14#
30 Sit Ups
400m Run
30 Box Jumps
20 Wall Ball
50 Sit Ups
200m Run
40 Box Jumps
30 Wal Ball
70 Sit Ups
Post time.
Level II

” Nine In Ten ”

With a 10 minute time limit, complete the following nine movements with as heavy a load as possible.

1. Deadlift

2. Clean and Jerk

3. Snatch

4. Back Squat

5. Push Jerk

6. Front Squat

7. Press

8. Thruster

9. Overhead Squat

Post total and Rx if completed.

Compare to 8/24/2011

Coaching Tips:  Scale load and movements to match your current fitness level.  You will have one bar and one rack in which to use to perform these movements.  The only exception will be determined by the size of the class, in which case, a rack may be shared.  There will have to be a strategy applied to what loads to attempt for each lifts, as well as how to place plates on the bar, as you will have to change out the plates yourself.  You can have multiple attempts at each lift, but you need to be aware of the time limit at all times.  So, choose your loads carefully and with much thought.  Most of the hour will be spent warming up for this workout.  The deadlift, back squat, snatch, front squat and overhead squat will probably require the most amount of time warming up