All Levels:

 

A. EMOM 10 min. alternating:

5-8 Strict pull-ups w. 1 sec hold at the top (banded when needed)

5 Overhead squats (light weight)

 

B. Use 10 min. to build a heavyish snatch

 

C. 10 min. AMRAP:

21 DU's

15 Box over jumps

9 C2B's

 

D. Immediately after C use 6 min. to find:

3RM hang snatch

 

 

Advanced Class:

 

A. EMOM 10 min. alternating:

1 Falce grip ring pull-up + 1 Strict MU (use kip if necessary)

5 Snatch balances (moderate weight)

 

B. Use 10 min. to build a heavyish snatch 

 

C. 10 min. AMRAP:

21 DU's

15 Box over jumps

6 MU's 

 

D. Immediately after C use 6 min to find:

1RM Snatch