Weightlifting Class
Muscle Snatch + Snatch Balance (3 x Sets @ 40-50%) 1 set = 2 muscle snatch + 1 snatch balance. Concentrate on keeping your balance evenly distributed throughout the entire complex.
Hang Snatch (3 x 2 @ 80-85% ) Hang at the knee. Be sure to lean over the bar as you descend from the hip - this will give the best possible position to stay balanced.
Double Front Rack Kettlebell Squats (3 x 15 @ 8/10 RPE) Add some heavy weight and challenge yourself.
Accessory
3 Rounds:
10 KB Swings
10 Push-up
10 Goblet Lunges
You choose the load for tough unbroken reps.
Endurance Class
Fatal 40
For Time:
40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
*400 meter Row at start and after each 40-rep movement
With a running clock, as fast as possible perform the prescribed work in the order written. Complete a 400-meter Run at the start and after each 40-rep movement. Total row distance is 3.5 miles.
Score is the time on the clock when the last 400-meter Row is completed.