All Levels:

 

A. 10 min. for Squat clean technique

 

B. 15 min. to find a 7 RM Front squat from the floor

 

C. 5x 2 min. AMRAP:

15 SDLHP's 95&65 lbs

30 Air squats 

Max reps Burpees

    Rest 1 min. between the AMRAPs

 

 

 

Advanced Class:

 

A. 10 min. for Clean technique

 

B. 10 min. to find 7 RM Front squat from the floor

 

C. 10 min. Pull-ups drills

 

D. 3 Rounds:

1 min. Back squats 135/95 lbs

1 min. Rest

1 min. C2B's

1 min. Rest

1 min. Power cleans 135/95 lbs

1 min. Rest