Every 90 Seconds For 15 Minutes:
Odd: 3 Back Squat
Even: 5 ME Vertical Jumps (2-step)

Level I - use a squat weight that is comfortable and allows for good technique
Level II and III - begin with 50% and add weight each set


10 Minute AMRAP:
3 Thrusters @ 95/65
3 Shuttle Sprints, 10yd (forward/backward)
6 Thrusters
6 Shuttle Sprints
9 Thrusters
9 Shuttle Sprints
.... continue to add 3 to each until completion of the workout.  

Score = total reps

Level I
weight is determined by technique

Level II
as Rx'd

Level III
Thrusters at 115/75

Competitor Homework

1) 3 Rep Hang Squat Snatch, heavy for the day
2) 5x3 Snatch Balance, work to heavy



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