All Levels - Weightlifting:

 

A. 15 min. for Snatch technique

 

B. 20 min. to work up to a heavy Snatch of today

 

C. Perform 5x 2 Snatches with 85% of A

 

 

Advanced Class:

 

A. 10 min. Snatch technique

 

B. 15 min. to find heavy Snatch of today

 

C. 3x max Strict HSPU

*** Rest 60 sec. between the sets. ***

 

D. AMRAP 5 min.:

10 KB swings 32/24 kg

10 Burpee box jumps

 

Rest 5 min.

 

AMRAP 5 min.:

10 C2B's

10 Double KB thrusters 24/16 kg

 

E. 3x max L-sit

*** Rest 60 sec. between attempts. ***