Weightlifting:
A. 15 min. Snatch practice
B. Work up to a heavy set of 3 snatches
C. 5x 3 Snatch pulls
Advanced class:
A. 4 rounds for time:
15 OHS's 45/35 lbs
15 KB swings 20/12 kg
TC. 6 min.
B. EMOM 10 min.:
4 Power snatches + 4 OHS's 135/95 lbs
*** Scale as needed. Snatches TG and OHS's unbroken. No dropping. ***
C. EMOM 10 min. (alt.):
12 Front rack lunges 135/95 lbs
6 Strict HSPU's
D. 4 Rounds for time:
25 Wall ball shots 20/14 lbs
15 Power cleans 135/95 lbs
TC. 12 min. / Target 8 min.