All Levels - Weightlifting:

 

A. 10 min. for Snatch technique

 

B. 20 min. to work to a heavy set of two Snatches

 

C. 5x 3 Snatch pulls @ 100% of B

 

 

All Levels - Conditioning:

 

Row 3500 m.

    Rest 4 min.

Run 2 miles (9 small laps)

 

 

Advanced Class:

 

A. 10 min. Snatch technique work

 

B. EMOM 10 min.:

5 Squat snatches (TNG) 155/115 lbs

 

C. AMRAP 20 min.:

10 Pull-usp

15 Push-ups

20 Air squats