Weightlifting:

 

A. 15 min. for Clean technique

 

B. 15 min. to work up to a heavy 1R of the day

 

C. 5x 2 Cleans @ 70% of B (no TNG)

 

 

Advanced Class:

 

A. 15 min. to work up to a heavy Clean & Front squat

 

B. 10 Rounds for time:

5 Power cleans 155/105 lbs

10 Lunges (no weight)

*** This is a sprint. Don't hold back. ***

 

C. 3x 20 Pistols

 

D. 4 Rounds of:

30 sec. HS hold

   Rest 15 sec.

30 sec. Hollow hold

   Rest 15 sec.

30 sec. Superman hold

   Rest 15 sec.