All Levels - Weightlifting:

 

A. 15 min. for Snatch technique

 

B. 20 min. to work up to a heavy set of two Snatches

 

C. 5x 3 Snatch balances @ 70% of B

 

 

All Levels - Conditioning:

 

5 Rounds

0- 5 min.:

Row

5-10 min.:

30 Air squats

30 Sit-ups 

Rest for the rest of the time

 

 

Advanced Class:

 

2 Rounds of:

3 min. Row

1 min. Close grip OHS 45/35 lbs

3 min. AB

1 min. Squat hold (passive)

3 min. Easy shuttle run

1 min Straddle fold

 

B. 10 min. Snatch technique

 

C. EMOM 12 min.:

1 Snatch + 1 OHS @ 50-655