All Levels:

 

A.  For time:

 

5 Wall climbs

15 Burpee box jumps

30 Pull-ups

45 Wall ball shots 20/14 lbs

60 Ground to OH's w. plate 45/35 lbs

120 DU's

60 Ground to OH's

45 Wall ball shots

30 Pull-ups

15 Burpee box jumps

5 Wall climbs

 

 

Advanced Class:

 

A. 10 min. Snatch technique work

 

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

 

C. 5 Rounds for time:

400 m Run

15 Power snatches 115/75 lbs

TC. 20 min.

 

D. 200 m Lunges

100 m Double KB OH carry