All Levels:

 

A. "Monty"

5 rounds for time of:

50 Step-ups (20') 45/35 lbs (bar)

15 Cleans 135/95 lbs

50 Step-ups

10 Snatches

 

 

Advanced Class:

 

A. 30 min. of:

400 m Run

20 cal. Row

60 DU's

 

B.  Shoulder press:

3x 10

 

C. "Randy"

For time:

75 Snatches 75/55 lbs

 

D. 5x 2 Negative HSPU's on parallettes (as slow as possible)

*** Perform 15-20 Hip extensions between the sets. ***