Essentials:
A. Hang Power Snatch;10min form work; Training Bar or PVC
B. Power clean and jerk; 10min form work; Training Bar or PVC
3 Rounds Each For Time:
15 Dead Lifts
15 Burpees
Rest 3 min between Rounds
Fitness:
A. Hang Power Snatch;10min form work; Little to no load
B. Power clean and jerk; 10min form work; Little to no load
3 Rounds Each For Time:
15 Dead Lifts 185/135
15 Burpees
Rest 3 min between Rounds
Performance:
A. Power snatch; build to a 3rm TnG in 10min
B. Power clean and jerk; build to a max in 10min
C1. TnG deadlift 15, 15, 15; rest 1 min
C2. 15 burpees AFAP x3; rest 2 min
+
Extra After Class
A.Airydne 3 min for max calories
B. In 5 sets or less build up to a heavy but fast Front Squat for 5 reps. This is not maximal. (7min time cap)