ROOKIE
A.
9-7-5
Snatch
Burpees over bar
B.
9-7-5
Snatch
Burpees over bar
C.
9-7-5
Snatch
Burpees over bar
(rest as needed between B, C and D – But not more than 9 minutes)
INTERMEDIATE
A.
Barbell Complex
5-5-5-5
Rest 2 min.
(1 rep of complex = Snatch Deadlift, Power Snatch, Snatch grip push press, 2 reverse overhead lunges)
B.
9-7-5
Snatch 40/25kg
Burpees over bar
C.
9-7-5
Snatch 40/25kg
Burpees over bar
D.
9-7-5
Snatch 40/25kg
Burpees over bar
(rest as needed between B, C and D – But not more than 9 minutes)
ADVANCED
No class for this level today / Pas de cours pour ce niveau aujourd’hui.
COMPETITOR
A.
Farmer Walk
10m-10m-10m-10m
Rest 3min
B.
Back Squat
8-8-8-8
Rest 2 min
(narrow stance)
C.
Back Squat 8RM
D.
3 Rounds for time:
42 Double Unders
21 Burpees
15 Power Cleans 60/40kg
9 Front Squats 60/40kg
E.
Abs Banded Pull Downs
25-25-25-25
Rest 1min