TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS

MOBILITY&WARM UP
10′ Banded stretch; Then:
EMOM 12 minutes
Minute 1 – 200 Meter Run
Minute 2 – 1 Round of “Strict Cindy”
Minute 3 – 50s Bike or Row
Minute 4 – 20 Sit Ups

SKILLS & SPECIFIC WARM UP
Burgener Warm Up; Then: 2 Rounds in a Snatch Grip
5 Good Mornings + 5 Elbow Rotations + 5 Push Jerk
+ 5 Deadlifts + 5 Hang Muscle Snatches + 5 Overhead Squats

EMOM 6′
3-Position Squat Snatch (3 high hang, 2 knee-level, 1 floor)
Then:
CONDITIONING
SNATCH
Every 120 Sec
5-5-3-2-1-1-1