All Levels:

 

A. Snatch cycling practice

 

B. 5x3 Snatch balances

 

C. 4 Rounds for time:

12 DB snatches 35/25 lbs

10 Box jumps

8 Push-ups

 

 

Advanced class:

 

A. 5x3 Snatch balances

 

B. For reps:

1 min work (AMRAP) - 3 min rest

2 min work (AMRAP) - 2 min rest

3 min work (AMRAP) - 1 min rest

4 min work (AMRAP):

10 Snatches 115/75 lbs

10 Box jumps

10 Pull-ups

*** Start every AMRAP with snatches ***

 

D. 3 rounds for quality:

10 GHD Hip extensions

12 Deficit Push-ups