Snatch
65%/2
70%/2
75%/2
80%/1
85%/1

EMOM 10

1 min: Hollow hold
2 min: Snatch grip deadlift hold upper position@90-100% from snatch

6x3- position snatch (high hang, above knee, floor)@60-70%

Every 3min for 12min (4 sets)
20 walking lunges with DB or KB
(Go as heavy as possible each set)

Stamina Conditioning
EMOMx7:
6 C2B Pull-ups
30 Double-unders

10min AMRPA
10 deadlifts
5 hang cleans
4 pushpresses
M 70kg/ F 50kg

Conditioning
AMRAP 4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00

AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00

AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24"/20")

Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

*Find your max weight.
*Make sure you already warm up before you enter class.

Back squat
6 x 50%
4 x 55%
4 x 60%
2 x 70%

Front Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%