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) 7 minute AMRAP:

7 Overhead Squats 75/53

7 Burpee Lateral Bar Hops

7 Toes-to-bar

Extra Work:

4) Farmers Walk: 400m

Heavy as possible (keep it under 10 minutes). Keep track of total time and attempts to complete.

5) Ring Rows: 4 sets of 10

Rest 90 seconds between sets. Feet should be on a 20″ box.

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

Post Results/Thoughts To Comments

What’s your passion