All Levels - Weightlifting:

 

A. 10 min. for Snatch 

 

B. 3 Position Snatch:

High hang+

Knee+

Floor

 

*** Work up to a challenging weight. After reaching your max weigh for today drop down.***

 

 

All Levels - Conditioning:

 

EMOM 40 min. (alt.):

45 sec. Row

45 sec. MB squat cleans

45 sec. Row

45 sec. Burped step-overs

 

 

Advanced Class:

 

A. 10 min. for Snatch technique

 

B. Work up to a heavy Snatch in 15 min.

 

C. For time:

30 Squat snatches @ 65%

TC. 12 min.

 

D. EMOM 15 min. (alt.):

10- 15 T2B's

30 sec. Hollow hold

30 sec. Superman hold