All Levels:

 

A. Back squat:

Use 15 minutes to build a heavy set of 5 reps. 

 

B. Every 2 min. for 10 min.:

30 sec of jumping lunges

 

C. 10 min AMRAP:

20 DU's

10 Burpees over the rope

 

Advanced Class:

 

A. Back squat:

5x1 w. 10 sec. pause in the bottom

*** As heavy as possible! ***

 

B. Every 2 min. for 10 min.:

30 sec. of jumping lunges

 

C. EMOM 10 min. alternating:

5 Snatch pulls (moderate weight)

*** If you have lifting straps use them. Don't use hook grip. ***

5 OHS (light weight, moderate speed)

*** Concentrate on the position. ***

 

D. 6 min. AMRAP:

20 DU's

3 Squat cleans @ 80%  (Yes. It is heavy.)