Weightlifting:

 

A. 15 min. for Snatch technique

 

B. 15 min. to work up to a heavy single Snatch

 

C. 5x 2 Power snatches with 75% of B

 

 

Advanced Class:

 

A. Warm-up: 10 min. barbell technique work

 

B. 15 min. to work up to a heavy singe Snatch

 

C. EMOM 5 min.:

4-6 MU's

 

D. 3 Rounds for time:

30 Hang squat snatches 75/55 lbs

30 Wall ball shots 20/14 lbs

TC. 15 min.