9 am class 10 am Oly lifting

4x

20 cal row

20 pushups

rest 2 mins

4x

20 situps

20 kettlebell swings 53/35

rest 2 mins

4x

20 air squats

200 m run

rest 2 mins

4x

20 hollow rockers

5 v-ups

10am Every 2 minutes, for 8 minutes (4 sets): Press in Receiving Position x 5 reps

Build over the course of the 4 sets.

Every 2 minutes, for 24 minutes (12 sets): Snatch

*Set 1 – 2 reps @ 65% *Sets 2-3 – 2 reps @ 70% *Sets 4-5 – 2 reps @ 75% *Sets 6-9 – 1 rep @ 80% *Sets 10-12 – 1 rep @ 85%

3 sests

segmented snatch grip deadlift


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