Class:

1) 3-Postition Snatch: Every 2 minutes for 8 sets

This will go as High Hang, Above the Knee, Off the Floor. No Dropping the bar between reps. Rep off the floor should be touch-and-go, no stopping. All reps should be full squat.

2) 3-Position Clean + 1 Jerk: Every 2 minutes for 8 sets

This will go as a High Hang, Above the Knee, Off the Floor, and then a Split Jerk. No dropping the bar between reps. Rep off the floor should be touch-and-go. All Cleans are full Squat.

3) 10 minute AMRAP:

200m Run

10 Toes-to-bar

Extra Work:

4) Ring Rows: 4 sets of 10

Rest 90 seconds between sets. Feet on a 20″ box. Add load if able.

5) Run: 3 x 1 mile

Rest 3 minutes between intervals. Fastest consistent pace is the goal.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

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