All Levels:

 

A. In teams of 3:

For time:

100 DB snatches 45/35 lbs

100 Push-ups

100 Box jumps

 

*** While two people (alt.) work on snatches, push-ups and box jumps the third person must be running the 350 m lap. You can alternate between running and other movements as much as you like. ***

 

B. 3 RNFT:

20 Russian twists

ME Plank hold

 

 

Advanced Class:

 

A. 15 min to find 1 RM Snatch

 

B. For time:

700 m Run

50 DB snatches 35/45 lbs

30 Pull-ups

10 HSPU

 

C. 3 RNFT:

10 BB Sit-ups

20 Hollow rocks

20 Russian twists