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.