All Levels - Weightlifting:

 

A. 10 min. for Snatch technique

 

B. Drop snatch

8x 3

 

C. 7 sets of:

1 Power snatch + 1 Snatch + 1 OHS

*** No TNG. Go up with weight each set. ***

 

 

All Levels - Conditioning:

 

EMOM 20 min. (alt.):

Row

AMRAP: 6 Burpees, 12 Air squats

        Rest 5 min.

Run 2k (3 big laps)

 

 

Advanced Class:

 

A. Complete as many rounds as possible in 45 minutes of:

 

Run 800 meters

275-lb./185lb. deadlifts, 10 reps

Run 800 meters

50 sit-ups