All Levels:

 

A. Hang power snatch:

2-2-2-2-2

*** Focus on how to bring the bar back to the hips correctly. ***

 

B. EMOM 10 min.:

10 Deadlifts 165/115 lbs

8 Burpees

*** Perform both movements at the same minute. If it takes you longer than 50 sec. scale the reps. ***

 

C. For mobility:

3 min. hanging from the pull-up bar

 

 

Advanced Class:

 

A. Hang power clean:

2-2-2-2-2

 

B. EMOM 5 min.:

6-8 C2B pull-ups

 

C. For time:

30 Back squats 115/75 lbs

90 DU's

30 Front squats

90 DU's

30 OH squats

 

D. 3 min. hanging from the pull-up bar