All Levels:

 

A. 10 min. Drop snatch practice 

 

B. Every 90 sec. for 12 min.:

3 DL's w. snatch grip (build up to heavy)

 

3 Rounds for time:

20 OH walking lunges w. plate 35/25 lbs

20 Alternating DB snatches 35/25 lbs

8 Pull-ups

 

Advanced Class:

 

A. EMOM 8 min. 

3 Drop snatches (moderate weight)

 

B. Every 90 sec. for 12 min.:

3 DL's w. snatch grip (build up to heavy)

 

C. 4 Rounds for time:

10 Alternating pistols w. 10 lbs plate

10 Power snatches 95/65 lbs

10 Pull-ups