Classes: 6am & 5:30pm Only

A. Warmup
2 rounds:
Bike 5 cal
12 hang clean and jerk
12 ohs. Empty bar on both

B. Every 5 min for 20 min (4 rounds):
400m Run or 500/425m Row or 30/24 cal bike

• 2 rounds of: 9 hang power clean, 9 jerks, 9 front squats 95/65

C. EMOM for 10 min:
2 snatch balances

D. EMOM 10 min:
2 hang squat snatches
*work technique, stay light if needed and work on catching at the bottom of the lift. Not a power snatch + an overhead squat.