A:
Snatch Barbell Cycling:
8-6-4-8-6-4 reps of Hang Power Snatches (TnG)
Start every 2min.

B:
For TIme:
10-9-8-7-6-5-4-3-2-1:
Thrusters
Toes to Bar
Lateral Barbell Burpees

Level 1: 30/20kg
Level 2: 35/25kg
Level 3: 42.5/30kg


ADVANCED CLASS

A:
5×3 Overhead Squat, work up to a moderate to heavy weight.

B:
“Shoulders on Fire” comp team standard workout
Buy in: 20m HSW (5 m unbroken segments)
21-15-9
TTB
OHS 50/35kg’s
Buy out: 20 m HSW (5 m unbroken segments)