All Levels:

 

A. 10 min Snatch technique practice

 

B. 15 min. to work up to a heavy Power snatch of today

 

C. AMRAP 7 min.:

7 Power snatches 95/65 lbs 

7 OHS's

7 Burpees

 

 

Advanced Class:

 

A. 10 min. Snatch technique warm up

 

B. 15 min. to a heavy Power snatch of today

 

C. Open workout 13.1.

In 17 min.:

40 Burpees

30 Power snatches 75/45 lbs

30 Burpees

30 Power snatches 135/75 lbs

20 Burpees 

30 Power snatches 165/100 lbs

10 Burpees

AMRAP Power snatches 210/120 lbs

 

*** This workout should be performed Rx. ***

 

D. 100 Band pull-aparts