All Levels:

 

A.  20 min. for Power snatch + Overhead squat

*** Work 10 min. on the technique and then use 10 min. to work up to a heavy set. ***

 

B. 10 min. AMRAP:

10 Power snatches 95/65 lbs

10 Burpees

 

C. 5 min. Squat hold

 

 

Advanced Class:

 

A. 3 Rounds not for time:

3-5 MU's

5-10 m HS walk

1 Legless rope climb

 

B. 20 min. for Power snatch + Overhead squat

*** Work 10 min. on the technique and then use 10 min. to work up to a heavy set. ***

 

C. 0-10 min.:

9-15-21

Cal row

Power snatch 115/75 lbs

10-20 min.:

100 DU's

30 Thrusters 115/75 lbs

100 DU's