All Levels - Weightlifting:

 

A. EMOM 20 min.:

1 Hang snatch + 1 Snatch

 

B. 5x 3 Snatch pull at the heaviest weight of A

 

 

All Levels - Conditioning:

 

5 Rounds:

 

In two min.:

300 m Row 

Max reps of burpees

          Rest 1 min.

In two min.:

300 m Run

Max reps of wall climbs

          Rest 1 min.

 

 

Advanced Class:

 

A. EMOM 20 min.:

1 Hang snatch + 1 Snatch

 

B. 10 min. Kipping parallet HSPU practice

 

C. "Diane"

For time:

21-15-9

Deadlifts 225/155 lbs

HSPU's

 

D. 3 Sets:

20 GHD sit-ups + 10-15 unbroken T2B's

***Rest as needed between the sets.***