All Levels:

 

A. 12x2 Box squats @ 50 %

 

B. 3x8-12 Banded good mornings (green/black band)

 

C. 4 rounds for time:

6 DB snatches 35/45

6 Burpees

   Rest 2 min between the rounds

 

Advanced class:

 

A. 12x2 Box squats @ 50 % 

 

B. 3x8-12 Banded good mornings (green/black band)

 

C. 6 rounds for time:

3 Snatches @ 75%

7 Burpees over the bar

   Rest 2 min between the rounds

 

D. 3x ME GHD glute-ham raises