All Levels:

 

A. Bench press:

5-5-5-5-5

 

B. For time:

100 KB snatches 24/16 kg

*** Every time you put the KB down or change arms perform 10 T2B's. ***

 

C. 3x 45 sec. side Plank each side

 

Advanced Class:

 

A. Bench press:

5-5-5-5-5

 

B. 3 sets of:

10 T2B's

10 KB snatches right

10 KB snatches left

10 T2B's

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

 

C. 3 Rounds for time:

100 DU's

25 Squat cleans 95/65 lbs

TC. 10 min.

 

D. 3x 45 sec. side Plank each side

TC. 4:30