All Levels - Weightlifting:

 

A. 3 position Clean:

7 sets of:

1 High hang clean

1 Hang clean

1 Clean

 

B. Clean pull @ heaviest weight of A:

3-3-3-3-3

 

 

All Levels - Conditioning:

 

Every 10 min. for 40 min.:

800 m Run

500 m Row

100 m Bear crawl

 

 

Advanced Class:

 

A. 15 min. to find a heavy 3 position Snatch

 

B. Ten 1-minute rounds of:

3 Thrusters 185/125 lbs

1 Shuttle sprint (10m-5m-5m-10m)

Max reps of C2B's

 

Rest 2 min. between the rounds

 

C. For quality:

30 Strict HSPU's