All Levels -Weightlifting:

 

A. 10 min. Snatch technique work

 

B. 15 min. to work up to a heavy Hang snatch

 

C. For quality:

15x 2 Hang snatches @ 85% of B

 

 

All Levels - Conditioning:

 

3 Rounds:

5 min. Row @ 24 strokes per min.

5 min. for 400 m Run and max reps burpees

5 min. Rest

 

 

Advanced Class:

 

A. 10 min. Snatch technique work

 

B. 15 min. to work up to a heavy Hang snatch

 

C. EMOM 16 min. (alt.):

21 Hip extensions

21 Push presses 75/55 lbs

21 Power cleans 75/55 lbs

Rest

 

D. 3 sets of:

1 min. V-ups

1 min. Hollow hold

1 min. Rest