**Please put your Oly Shoes on before class Starts!**

Essentials:
A.
3 Sets
Back Squat x 5@35%, 5@45%, 5@55% (add 5-10lbs to each set)
tempo 32×1 (All sets)
On the 3min

Rest 5min

B.
3 Rounds For Time:
Wall Balls x 30 reps
Heavy Kettlebell Swing x 10 reps

As soon as done with ‘B’

C.
Row or Run or Airdyne x 15min @ Easy Pace

Fitness:
A.
3 Sets
Back Squat x 5@35%, 5@45%, 5@55% (add 5-10lbs to each set)
tempo 32×1 (All sets)
On the 3min

Rest 5min

B.
3 Rounds For Time:
Wall Balls x 30 reps 20/14
Power Snatch x 10 reps 115/75

As soon as done with ‘B’

C.
Row or Run or Airdyne x 15min @ Easy Pace

Performance:
A.
3 Sets
Back Squat x 5@35%, 5@45%, 5@55% (add 5-10lbs to each set)
tempo 32×1 (All sets)
On the 3min

Rest 5min

B.
3 Rounds For Time:
Wall Balls x 30 reps 20/14
Squat Snatch x 10 reps 115/75

As soon as done with ‘B’

C.
Row or Run or Airdyne x 15min @ Easy Pace
+
Competitor Session 2:(Do before above work)
5 sets
Pausing Snatch From Blocks (Above Knee) x 2 reps
Rest 2min
*Keep weight @ 65-75% of 1rm and work on mechanics and speed, Pause 2-3sec at bottom of squat*