All Levels - Weightlifting:

 

A. 10 min. Snatch warm up

 

B. 20 min. to build a heavy double Snatch (not TNG)

 

C. 5x 3 Snatch pulls with the higher weight of B

 

 

Advanced Class:

 

A. 10 min. Snatch warm up

 

B. 20 min. to build a heavy double Snatch (not TNG)

 

C. Barbel cycling for time:

25 Snatch grip deadlifts

25 Muscle snatches

25 Power snatches

25 Squat snatches

25 OHS's

 

C. 3x max L-sit

*** Rest 60 sec between the reps. ***