All Levels:

 

A. Squat clean:

3-3-3-3-3

 

B. 4 Rounds for time:

10 Power cleans 115/85 lbs

10 Front squats

10 Bar-facing burpees

 

C. 2 Sets of:

10 Strict T2B

60 sec. Hollow hold

*** Superset T2B and hollow hold. Rest between the sets. ***

 

 

Advanced Class:

 

A. Squat clean:

3-3-3-3-3

 

B. 10 min. free Hand stand practice

 

C. For time:

30 Hang squat cleans 115/85 lbs

30 Bar-facing burpees

20 Hang squat cleans

20 Bar-facing burpees

10 Hang squat cleans

10 Bar-facing burpees

 

D. 2 Sets of:

20 Hip extensions

30 Supermans

20 V-ups

45 sec. Hollow hold

 

*** Superset all exercices. Rest between the sets. ***