All Levels:

 

A. 10-10-10 Overhead squats

 

B. "Jackie"

For time:

1000 m Row

50 Thrusters 45/35 lbs

30 Pull-ups

 

TC. 15 min.

 

Advanced Class:

 

A. Every 30 sec for 8 min.:

Squat snatch @ 60 %

 

B. 10-10-10 OHS

 

C. "Jackie"

For time:

1000 m Row

50 Thrusters 45/35 lbs

30 Pull-ups

 

D. 3x 10 Weighted hip extensions