Group Class

PERFORMANCE
A.
Take 15 minutes to work on Snatch Technique – work up to a reasonably heavy weight that you can handle with proper technique
B.
Five rounds for time of:
3 Power Snatches (heavy)
12 Pull-Ups
Note time and weight used.
FITNESS
A.
Three sets of:
Romanian Deadlift x 8 reps @ 4111
Dumbbell Shoulder Press x 12 reps @ 2011
Banded Face Pulls x 12 reps @ 2111
B.
Four sets of:
30 seconds of Assault Bike @ 95+% effort
Rest 60 seconds
60 Seconds of Pull-ups
Rest 60 seconds
Score = Calories plus reps for each round separately